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Warwickshire
2009
Making more of life
Exercise and the older adult
Jayne LongfieldDirector
Better Later Life Ltd.
Presented by
Warwickshire
2009
Making more of life
We all age……• Chronologically
• Biologically
• Functionally
But individuals
age differently!
Warwickshire
2009
Making more of life
Hierarchy of Physical Function• Physically elite
– sports competitors etc
• Physically fit – moderate endurance
• Physically independent – light physical work low physical e.g. golf
• Physically frail – light housekeeping only
• Physically dependent – need personal care
Warwickshire
2009
Making more of life
Lasting benefitThere are a number of studies to demonstrate that regardless of age an 8 week programme can demonstrate benefits even in 90+ year olds
Warwickshire
2009
Making more of life
Key Benefits of exercise for older adults
• Reduce risk factors of disease• Maintain mobility and independent living• Increase bone strength to reduce risk of fractures • Improve strength to perform daily tasks• Improve balance to reduce falls• Improve emotional well being• Improve some cognitive functions
Warwickshire
2009
Making more of life
When is it advisable not to exercise• If not undertaken any activity for a some time consult
doctor first• Active heart problems
– Unstable angina, or uncontrolled arrhythmias, acute heart failure or rapid resting heart rate
• Uncontrolled diabetes• Flu or fever• Rheumatoid or muscular disorders that are exacerbated
by exercise• Unmanaged pain
Warwickshire
2009
Making more of life
Successful AgeingIn order to maintain functional independence and psychological wellbeing for the maximum length of time it is needed to
• Reduced risk of chronic diseases such as cardiovascular; diabetes; osteoporosis; sarcopenia; fractures
• Reduce mobility problems
Warwickshire
2009
Making more of life
What is physical fitness?
Physical fitness is the ability to carry out daily tasks with vigor and alertness, without undue fatigue. It also means having ample energy to engage in leisure time pursuits and to handle the stresses encountered in emergency situations.
Warwickshire
2009
Making more of life
• Strength exercises build older adult muscles and increases metabolism, to help keep weight and blood sugar in check.
• Balance exercises build leg muscles, and this helps to prevent falls and stay independent by helping to avoid the disabilities that could result from falling.
• Stretching exercises, allow greater range of movement for older people. Stretching exercises alone will not improve your endurance or strength.
• Endurance exercises are any activity—walking, jogging, swimming, biking, even raking leaves—that increases your heart rate and breathing for an extended period of time. A gradual build up is recommended
Warwickshire
2009
Making more of life
Components of a fitness programme• Lifestyle daily tasks
– Housework; shopping
• Aerobic endurance– Walking; dancing
• Strength– Seated exercise with dyna bands
• Flexibility– Yoga stretches
• Balance– Tai Chi; yoga poses; wii balance games
Warwickshire
2009
Making more of life
FITT
• Frequency
• Intensity
• Time
• Type
Warwickshire
2009
Making more of life
Individual choices
• What is the starting point
• Doctors check if needed
• What are their goals
• Building an achievable package that matches the interests and capabilities
Warwickshire
2009
Making more of life
Understanding your own level
• Previous activity levels
• Recent conditions
• Doctors advice
• Listening to your own body– Understanding how a working muscle feels
Warwickshire
2009
Making more of life
The role of groups
Groups can provide additional benefits of:
• Social network
• Reassurance and support
• Motivation
• More Fun
Warwickshire
2009
Making more of life
Which is the right group?
• Level of intensity– Seated– Aerobic
• Specialist– Stroke– Mobility– Osteporosis
Warwickshire
2009
Making more of life
Choice of group
• Appropriate e.g. Seated gentle exercise Tai Chi aerobic
• Accessible at a venue that is easily located and suitable for the group
• Affordable within the budget
Warwickshire
2009
Making more of life
And most of all if it is to be sustained it needs to be fun ………
Warwickshire
2009
Making more of life
Questions?
Thank you for listening
Mobile 07771547104