Exercise for the Older Population
As we get older we become more susceptible to several major chonic diseases such as arthritis, coronary heart disease, asthma, diabetes, obesity, hypertension, and visual and auditory disorders. However, maintaining physical activity has been proven to slow down, avoid and even reverse many of these conditions.
A lot of people seem to think that getting older is a time to slow down and take it easy. I disagree. Slowing down and becoming less active will dramatically speed up the ageing process more and thus older adults who stop maintaining physical activity are far more likely to develop chonic diseases which can lead to an early death or at least make their remaining years less comfortable.
Regular exercise is the best way to slow down the ageing process.
Age-Related Changes in Anatomy and Physiology
Skeletal
- There is a radual loss of bone starting from 35 to 40 years of age
- degenerative changes on joint stuctures caused by thickening of ligaments, loss of elasticity to connective tissue and muscle, wear and tear to cartilage and a reduction in joint range of motion (ROM).
Neuromuscular
- Many elderly people find it harder to stand up from a seated position due to an age-related decline in muscle functioning
- decrease in the number of functioning fast twitch muscle fibres and an increase in functioning slow twitch muscle fibres.
Cardiorespiratory
- Cardiorespiratory function declines with age
- decrease in VO2max due to a reduction in maximal heart rate and stroke volume
- arteries and arterioles begin to lose their elasticity and are therfore less capable of vasodilation. This causes an increase in blood pressure due to a rise in peripheral resistance
- a loss of lung elasticity, a loss of alveoli per unit of lung volume and a stiffening of the thorax.
Body Composition
- After age 35, men and women generally add progressively more weight until their fifties and sixties
- lean muscle tissue decreases with age
Posture and Balance
- Posture greatly declines with age, evidenced by the high occurence of falls in the elderly.
Benefits of Physical Activity for Older Adults
- Increased structural (bone) health
- increased muscle strength and mobility
- increased cardiorespiratory function
- reduced risk of falling
- improved social functioning
- emotional and mental well-being
- improved self-efficacy.
Exercise Recommendations for Older Adults
Older adults will generally need longer warm up and cool down periods so that the heart is not overly stressed. A selection of mobility exercises will be beneficial to lubricate the joints.
A combination of aerobic exercise and resistance training to strengthen the muscles, bones and joints is highly recommended for the older adult.
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