Use it or Lose it!

The importance of Exercise

in the Elderly

Objectives

Know why exercise is important in the elderly

Know what types of exercise are necessary

Know what to advise the elderly re. exercise

Why is Exercise important?

Lengthens life

Decreases illness & disability

Contributes to wellness

Exercise reduces disease and lengthens life

Regular exercise increases life expectancy by 2-3 years

Decreases cardiovascular mortality

Exercise keeps the elderly healthy Improved body composition

• body fat• bone health• muscle mass• metabolism

Lower risk of diabetes, hypertension, & coronary artery disease

Exercise keeps the elderly healthyIncreased endurance & stamina muscle mass & strength flexibility

more independence fewer falls less disability

Exercise keeps the elderly healthy Regular exercise delays age- and disease-

related disability by 15 years

Exercise contributes to Wellness

Psychological benefits - mood, pain-relief

Exercise contributes to Wellness

Psychological benefits - mood, pain-relief Appetite/good nutrition

Exercise contributes to Wellness

Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels

Exercise contributes to Wellness

Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels Better sleep

Exercise contributes to Wellness

Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels Better sleep Fewer medications

What 3 types of Exercise are necessary?

What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance)

What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance)

Muscle strength (resistance)

What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance)

Muscle strength (resistance)

Flexibility and balance

Aerobic Exercise

Gets the heart pumping, the blood flowing and the lungs expanding.

Aerobic Exercise

Gets the heart pumping, the blood flowing and the lungs expanding.

Walking (brisk)

Aerobic Exercise

Gets the heart pumping, the blood flowing and the lungs expanding.

Walking (brisk) Aqua fit or swimming

Aerobic Exercise

Gets the heart pumping, the blood flowing and the lungs expanding.

Walking (brisk) Aqua fit or swimming Low impact aerobics

Aerobic Exercise

Gets the heart pumping, the blood flowing and the lungs expanding.

Walking (brisk) Aqua fit or swimming Low impact aerobics Cycling

Strength training

Exercises performed specifically to develop strength

Strength training

Using free weights or machines

Strength training

Using free weights or machines

Using body weight and resistance

Strength training

Using free weights or machines

Using body weight and resistance

Using therabands, exercise balls,

or other tools

Flexibility and Balance Exercises

To improve resilience and reduce fall risk

Flexibility and Balance Exercises

Tai Chi

Flexibility and Balance Exercises

Tai Chi Yoga

Flexibility and Balance Exercises

Tai Chi Yoga Stair climbing

Flexibility and Balance Exercises

Tai Chi Yoga Stair climbing Various boards, balls & other tools

Flexibility and Balance Exercises

Tai Chi Yoga Stair climbing Various boards, balls & other tools Stretching

How much activity is enough?

Everyone should be “active living”

How much exercise is enough?

Aim towards:• 30-60 minutes moderate intensity exercise• most days of the week

Advice to give the Elderly

Get medical advice if concerns about health conditions (esp. uncontrolled conditions)

Advice to give the Elderly

Get medical advice if concerns about health conditions (esp. uncontrolled conditions)

Start low and go slow; increase gradually

Advice to give the Elderly

Get medical advice if concerns about health conditions (esp. uncontrolled conditions)

Start low and go slow; increase gradually

Get professional advice (e.g. personal trainer, physiotherapist) especially for weight training

Resources to assist the Elderly

Public Health Unit YMCA Physiotherapy (private or hospital-based) Seniors’ Centre University-based health & wellness programs Canada’s Physical Activity Guide for Older

Adults

Perceived barriers you need to know about Lack of time Lack of knowledge Poor finances Fear of ridicule or injury Weather or transportation problems Lack of motivation

Objectives - Summary

Know why exercise is important in the elderly

Know what types of exercise are necessary

Know what to advise the elderly re. exercise

Any Questions?

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