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Exercise and Old Age

o The use of exercise to improve the quality of life among the senior

populations in Fiji!

o Story of Ram Dulari not attending family functions due to not wanting

to place herself in a situation where she might have to visit the washroom

a hazardous venture due to the possibility of falling and breaking herbones (occurred once already). Even if she does, she will go without food

and water for the whole day if necessary to avoid the need for bathroombreaks.

Basic Ageing Issues

o Mobility

Weakness

Atrophy

o Disease

Deterioration of tissue

Lifestyle

***Loss of capabilities ageing only or inactivity as well?

Survey: CAAF staff aged 50~84

o Former levels of activity

Very active: sports, physical work etc. (National level

sportspeople)

o Current physical state

95% have poor to average fitness levels

o Former abilities that have been lost & reasons

Unable to play vigorous sports & do forceful physical work Aging process (some cite lack of time)

o Personal suggestions for remedies

Do swimming, walking, gardening (low intensity exercise only)

Ageing issues

[also mentioned by respondents]

o Mobility related these are things that are signs of things breaking down

in the body in terms of wear and tear on aging tissue

Atrophy of tissue such as cartilage, bones, muscles, tendons and

ligaments

Loss of muscle tone and strength

Loss of ability to balance

Capillary density & mitochondrial volume decrease with age

Loss of bone density

o Pathology related diseases that are thought to be due to ageing as well as

lifestyle

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Cerebrovascular disease (CVD) leading to strokes as blood

vessels in the brain become constricted and eventually burst.

Peripheral vascular disease the narrowing and hardening of thearteries that supply blood to the hands and legs; decreased blood

flow can injure nerves and other tissues

Coronary Heart Disease a narrowing of the small blood vesselsthat supply blood and oxygen to the heart.

Hypertension (HBP) high blood pressure.

Osteoporosis thinning of bone and loss of bone density over

time.

Diabetes type 2 the insulin producing mechanisms of the body

have become run down and cannot function optimally.

Sarcopenia muscle loss.

Cardiomyopathy deterioration of the heart muscle for any reason

The Biggest Loser

o Health issues related to ageing also seen amongst the morbidly obese

contestants of The Biggest Loser

o Massive difference

chronological age

physical age

What is YOUR age?

Biggest Loser Training

o Weight training

o Aerobics High Intensity cardiovascular challenges

Biggest Loser results

o Weight Loss

o Improvement in strength and conditioning (ability to do physical for long

periods)

o Recovery of former abilities stair climbing, walking, running marathons,

active and independent lifestyles

o Massive improvement in markers of physical wellbeing

Blood profile Muscle strength and endurance

Alleviation of symptoms of diseases like sleep apnea, diabetes,CHD, PVD/ CVD, asthma

Results and Benefits of Exercise In Obese as well as Elderly people

o Reduce risk of diseases (heart, blood pressure, diabetes and colon cancer)

o Reduce cholesterol

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o Increase sense of wellbeing & reduce anxiety etc.

o Maintain healthy weight, extra muscles etc

o Lower blood glucose levels

o Decrease fat

o Increase self-esteem

o Spinal stability healthy muscles, ligaments, tendons and joints.o Increase in strength improves balance and enhances endurance

o Bone remodelling Wolffs Law

o Improved blood flow peripheral heart action

What is Exercise?

o Different from simple physical activity that increases body temperature

and causes one to sweat

o Activity that is specifically designed to increase certain identifiable

physical abilities and characteristics.

o

Measured progressive measures built in More distance can be covered, greater weight can be lifted, more

work can be done within a condensed period of time etc

Everyday Benefits of Exercise

o Able to get up after sitting down

o Do most of ones own work

o Lead independent lives

o Not limited by mobility or disease

Sense of well being

Types of exerciseo Aerobic LSD

Swimming, walking, jogging, cycling, calisthenics etc.

o Anaerobic

Resistance training

PHA type medium intensity to promote blood flow

Strength training for specific improvements in strength

Isometric training limited range of motion (30o range of

strengthening)

Jack Lalanne, ...waking up in the morning with a song in your heart, a smile onyour face, no aches or pains. You work all day and still have the energy to do the

things your mind wants to, when you want to do it... (Lalanne, 1986, p. xvi)

Bibliography

Bass, C. (2007). Weight Training Reverses Aging. Retrieved April 03, 2011, from

RIPPED - Clarence Bass: http://www.cbass.com/Mitochondria.htm

Chappell, G. (2004).Fit for 50+ For Men. Victoria, Australia: Ibis Publishing.

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Fiatarone, M. A. (1994). Exercise training and nutritional supplements for physical frailty

in very elderly people.New England Journal of Medicine , 330:1769~75.

Hambrecht, R. e. (2000). Effect of exercise on endothelial function in patients withcoronary artery disease.New England Journal of Medicine , 342:454~60.

Hardman, A. E., & Stensel, D. J. (2003).Physical Activity and Health: The Evidence

Explained. New York: Routledge.Lalanne, E. (1986).Fitness After 50. Lexington, Massachusetts: Stephen Green Press.

M.D., T. M. (2008, July 23).Exercises that bolster bone. Retrieved April 03, 2011, from

PCHRD Library: http://library.pchrd.dost.gov.ph/index.php/news-archive/1149Wolff's Law - Wikipedia, the free encyclopaedia. (2011, February 14). Retrieved April 3,

2011, from Wikipedia: http://en.wikipedia.org/wiki/Wolff%27s_law

The Biggest Loser2010 [TV programme] NBC, 12th January 2010, Episode 2