Exercise Among Aging Populations
According to the last Census 13.3% of the population is over the age of 65 and that percentage is continuing to rise
Consequently, the health, fitness and well-being of the senior population are of increasing concern in today's society.
Introduction
Aging is a normal biological process in human beings involving the gradual alteration of body structure, function, and tolerance to environmental stress
However, physiological aging does not occur at the same rate throughout the population. The reasons could be from advancing age, deconditioning from physical inactivity, disease, or any combination of them.
Aging
There is a biological and a chronological age. Biological age focuses on senescent changes
in biological and physiological processes. Chronological age focuses on elements of
calendar time. Biological age may be reduced by regularly
participating in a well-designed physical fitness program.
Biological vs. Chronological
cardiovascular system there is a 20 to 30% decrease in cardiac output by the age 65
Maximal oxygen uptake decreases approximately 9% and 5% per decade
a loss in elasticity of the major blood vessels which contributes to a 10 to 40 mm Hg elevation in systolic and diastolic blood pressure
Maximum heart rate decreases approximately 10 beats per minute per decade
respiratory system undergoes a 40 to 50% loss in forced vital lung capacity
muscular system undergoes a 40% loss of muscle mass and 30% decrease in strength by age 70
Physiological Changes
Improves/Maintain cardiorespiratory function Reduces risk factors for coronary artery
disease Maintains endurance, strength, and joint
mobility Reduces the incidence and severity of
hypertension, osteoporosis, obesity, and diabetes mellitus.
Benefits
It is crucial to have knowledge of the physiological changes of aging in order to have a safe and effective exercise program for older individuals
With advancing age, there are gradual decreases in basal metabolic rate (BMR), bone density, maximum oxygen consumption (VO2 max), muscle mass, muscle strength, and range of motion (ROM).
Decreased amount of body water leads to easier dehydration
Precautions
Maintain functional capacity for independent living Reduce risk factors for heart disease Slow the progression of chronic disease Promote psychological well-being Provide opportunities for social interaction. Special care must be given when setting up a fitness
program for older individuals. Exercise programs for older individuals should be
tailored to combine endurance, muscle strength, and flexibility to promote the quality of their life.
Goals
FrequencyIntensityTimeType
FITT Principle
Three to five days per week Five to seven days per week with seniors if
they exercise very low intensity with short duration
The greater frequency may enhance compliance and lead to a greater probability of the subject assimilating physical activity in the daily routine.
Frequency
Start out low since elderly people are more prone to exercise-related injuries.
Exercise intensity should be sufficient to overload the cardiovascular, pulmonary, and musculoskeletal systems without overstraining them.
For older adults is 50 to 70% of heart rate reserve The intensity level of exercise should be regularly
monitored by heart rate, or rating of perceived exertion
Intensity
Start with short periods and gradually progress in length
shorter sessions of 5 to 10 minutes repeated several times throughout the day.
Elderly people need additional warm-up and cool down time, perhaps as much as 10 minutes or more.
Time
low-impact on their joints The activities include
Walking stationary cycling water exercise Swimming machine-based stair climbing. The activity needs to be accessible,
convenient, and enjoyable to the participant.
Type
Gradual The initial stage, usually four to six weeks, should
include low intensity exercise to permit adaptation with minimal risk for injury.
It is better to increase exercise duration initially rather than intensity in order to avoid injury and ensure safety
Based on how well the individual is responding to the current regimen
Exercise programs should be reviewed on a regular basis to ensure they are meeting the needs of the participant.
Progression
Set realistic goals Identify the benefits Make exercises appropriate Make it a social event Offer support Make sure they know it is safe
Motivating
Warm up Chair squats Toe stands Wall Push-ups Bicep curl Overhead Press Hip Abduction Knee extension seated Standing hamstring curl holding chair Cool Down
Practice Exercise