Transcript Plan and Deliver Exercise to Older Adults

Plan & Deliver Exercise for Older
Adults With a Managed Condition
Unit #SISFFIT314A
Growing Old Gracefully
Ageing World Population
People Over 65 Years ,
worldwide
 1950
131 million
 1994
357 million
 2000
420 million
 2050
1 billion
 = Growth Rate of
800,000 per month.
Defining Old Age
 Chronological age:
 The passing of time birth in years eg
 Mature 55-65 years
 Senior
66-85 years
 Frail/Old 86-99 years
 Centenarians
100 +
Ageing Definition
“Ageing is a continuum that begins at
birth; both psychologically and a
physical condition; influenced by a
lifestyle,heredity and environment “
Sager,K. “ Senior & Fitness” The Physician and Sportsmedicine Vol 11,
No 10
Ageing Australia census figures
2005
 Number of people aged over 65 years will increase
from 2.5 million to around 7.2 million by 2051
 Proportion of people aged over 65 years will grow from
the current 13% to 25% of the population by 2051
 Proportion of people over 85 years will grow from thee
current 1.4 % to approx. 6 % by 2051
 Proportion of the population aged between 15-64 years
( labour force age) will fall from the current 67% to
around 59% by 2051
Defining Old Age
 Biological Age:
Body cell deterioration
People age at different rates
due to differing bodily
processes that lead to loss of
adaptability, functionality,
increased disease etc.
due to :
 Heredity
 Nutrition
 Lack of O2 related circulation
around body
 Lack of exercise/ physical
activity PA
 DNA breakdown/cell
reproduction error.
Longevity Readings & Video
:
Old Age is Not for Sissies written by Art Linkletter and was first published in 1989
From Average Longevity To Maximum Life Expectancy- What Does it Take ? July 2010
Gerontology Health & Ageing Lifestyle Longevity
Live Long and Proper: Genetic Factors Associated with Increased Longevity Identified July 2010
Scientific American author Nicolette Zeliadt
Longevity Okinawa Intro. 3.26 min
http://www.youtube.com/watch?v=csa3EQw-wIs
Complete Questions on Longevity and submit to teacher via email.
Facts About Exercise and Older Adults
Australia locked into top heavy ageing population
>A sedentary lifestyle is a major health risk
>People do not retain health benefits
>49% of NSW population fail to meet recommended
levels of physical activity
>Evidence indicates physical activity is best prevention of most
diseases.
>It is never too late to start exercising
>Need to reduce health, social, family, government & economic cost.
Common Issues Encountered
When Ageing
 General fragility & reduced mobility
 Loss of balance & proprioception
 Loss of eye sight, hearing and other senses
 General deterioration of healthosteoporosis, blood pressure cond, hair, senses,teeth,
skin, posture, bones, lungs ,muscles, immune function,
vital organs, reproduction etc.
Important Functional Changes

Decrease in peak oxygen transport to body & organs

Increase in body fat content

25% decrease in peak muscle force & lean tissue from age 40 to 65 accelerating
loss thereafter.

Atrophy of fast twitch muscle fibre- less co ordination of muscle contraction

7% loss of flexibility per decade

Progressive decrease in bone calcium & deterioration of bone density beginning at
age 25

Decrease in balance, slowing of reaction speed & movement time

Deterioration of function in special senses ( vision, hearing, smell & taste) ,impaired
memory ,poor sleep patterns & increased depression.
Ageing and Exercise
Implications
 Circulatory & Respiratory System
Aerobic Capacity
• Musculoskeletal System
Strength & Mobility
• Neurological System
Memory & Co ordination
• Other Changes
Balance, skin, senses.
Role of Exercise
“ Those who cannot find the
time for exercise will sooner or
later have to find time for
illness”
Dr. John Ticknell
Circulatory & Respiratory
System
.
Aerobic Capacity Changes
Implications
Exercise
Cardiac fitness declines approx.10%
per decade per adulthood
 Cardiorespiratory fitness
*
Coronory arteries harden
 Physical work capacity reduced
*
Less forceful heart contractions
 Fatigue quicker, longer recovery
*
Increase in blood pressure
 Sustained intense activity should
*
* Circulation slows
•
Heart & lung capacity decrease during
physical activity.
•
Chest wall stiffens,
•
50 % of VO2 max lost by age 75
•
Decreased ability to transport oxygen
decreased
be avoided or increase risk of
disability or death.
 Emphasis on adequate warm up
& cool down during exercise
 Regardless of age, lung capacity
can be improved with regular low
to moderate exercise program.
Musculoskeletal System
Musculoskeletal Changes
 Exercise Implications

Type 2 Fast Twitch muscle fibres decrease
:Type 1 maintains or replaces Type 2

Muscle strength,power & endurance diminish
with age& lackof use.

5-10% muscle fibre loss bet.25-50 yrs;30%loss
from 50-80yrs;rapid after 80 yrs

Muscle fibre loss impacts on physical
mobility,encourage large leg muscle workeg.sit to
stand,stair climbing,jogging, trip recovery

Tightening of postural muscles eg.erector spinae
group,gluts,hamstrings

Mobility of joints,muscles & stability decr. encourage flexibility.
Weakeneing of phasic muscles
eg.abdominal,quads

Balance & co ordination reduced,promoting fear
of falling.

Avoid quick changes of direction or sudden
movements

Muscles and joints take longer to warm up &
prepare for exercise.



Sarcopenia (decr.muscle mass)
Decr.muscle power ,strength & endurance
Muscle Strength
Musculoskeletal System
Joint & Bone Mass Changes
 Exercise Implications
*
Decr.in bone mineral density

Avoid twisting, forward flexion & sudden
movements.
*
Peak BMD is attained by 25 yrs of age, sustaine
tll approx.40-50 with signiificant losses from 70
yrs.

Higher incidence of bone fractures.

Activities involving ground related forces such as
walking or jogging are recommended.

Crucial joints are moved through full ROM pain
free for improvements in flexibility.

Extensive warm up is required to prepare joints.
*
*
Flexibility declines 20-30% bet.ages 30-70 yrs.
Active adults are more flexible than inactive
adults.
•
Joint stiffness from shortness /stiffening of
ligiments ,tendons, joint capsule, muscle , fascia
& skin around the joint that reduces joint mobility.
•
* Decr.in production of synovial fluid.
Neurological System
Neurological System
 Nervous System Changes
 Exercise Implications


Coordination,vision,hearing, balance
& short term memory all decline

Takes longer to react,so keep pace
slower

Less accurate with performance

Need simple routines,lots of
repetition & clear instructions

Speak slowly & instructions simple

Use visual demonstration or signs




Decr. in no nerve cells,their blood
supply & capacity to send impulses
to/from brain leading to impaired
sensory perception.
Short tern memory loss
Slower info. processing speed,
especially at points of decision
making
Cognitive performance declines,
especially when attention is divided.
Slower reaction time.
Aerobic exercise can increase brain size
Exercise can help both your heart and your head study
finds.
SMH February 4, 2011
Aerobic exercise keeps the ageing brain - as well as
the ageing body - in fighting form.
 US researchers showed aerobic exercise, over a year, increased the size
of the hippocampus – a part of the brain key to memory and spatial
navigation - in adults aged 55 to 80.

The hippocampus is known to shrink in late adulthood, leading to memory
impairment.
 Results back up earlier research that showed a correlation between
fitness level and brain function.
 Moderate exercise is a particularly cost-effective way to treat a
widespread health problem - without the side effects of medication.
 And, researchers said, it's never too late. "Starting an exercise regimen
later in life is not futile for either enhancing cognition or augmenting brain
volume," the team wrote.
A Healthy Body can help keep a Healthy Mind
with Simple Regular Physical Activity.
 In Alzheimer's disease, the hippocampus is one of the first regions
of the brain to suffer damage; memory problems and disorientation
appear among the first symptoms.
 A 2008 review of cognitive enrichment therapies
(strategies to slow or reverse cognitive decline)
concluded that "physical activity, and aerobic exercise
in particular, enhances older adults' cognitive function.
Hertzog C, Kramer AF, Wilson S, Lindenberger U. (2008). "Enrichment Effects on Adult Cognitive Development:
Can the Functional Capacity of Older Adults Be" (PDF). Psychological Science in the Public Interest 9 (1): 1–65
Exercise and Depression
 When a person exercises, levels of both circulating
serotonin and endorphins are increased.
 These levels are known to stay elevated even several
days after exercise is discontinued, possibly
contributing to improvement in mood, increased selfesteem, and weight management.
 Exercise alone is a potential
prevention method and/or treatment
for mild forms of depression
Other Changes
 Changes
 Implications for exercise

Decr.in effectiveness of imune system

Less resistance to infection

Decr. In skin elasticity

Unable to stretch effectively

Weaker abs- back pain

Easy bruising, slow healing

Insecurity,lack of confidence

Constipation, diarrhoea & stress
incontinence

Deterioration of sensesvision,hearing,smell & taste

Slower to comprehend what is happening

Impaired memory, poor sleep patterns

Increased depression

Feel negative & incapable
“ If You don’t use it you will
lose it”
INACTIVITY
NOT AGEING IS THE ENEMY
Student Discussion Forum
on the Exercise and Older Adult moodle forum on:
“Importance of Exercise on Longevity, Independence and
Healthy Lifestyle”
Briefly respond to at least 2 other students comments.