Post on 30-Dec-2015
Objectives
Know why exercise is important in the elderly
Know what types of exercise are necessary
Know what to advise the elderly re. exercise
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 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? 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.
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
Using free weights or machines
Using body weight and resistance
Using therabands, exercise balls,
or other tools
Flexibility and Balance Exercises
Tai Chi Yoga Stair climbing Various boards, balls & other tools Stretching
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