Use it or Lose it! The importance of Exercise in the Elderly

Objectives w Know why exercise is important in the elderly w Know what types of exercise are necessary w Know what to advise the elderly re. exercise

Why is Exercise important? w Lengthens life w Decreases illness & disability w Contributes to wellness

Exercise reduces disease and lengthens life w Regular exercise increases life expectancy by 2-3 years w Decreases cardiovascular mortality

Exercise keeps the elderly healthy w Improved body composition body fat bone health muscle mass metabolism w Lower risk of diabetes, hypertension, & coronary artery disease

Exercise keeps the elderly healthy Increased w endurance & stamina w muscle mass & strength w flexibility  w more independence w fewer falls w less disability

Exercise keeps the elderly healthy w Regular exercise delays age- and disease- related disability by 15 years

Exercise contributes to Wellness w Psychological benefits - mood, pain-relief

Exercise contributes to Wellness w Psychological benefits - mood, pain-relief w Appetite/good nutrition

Exercise contributes to Wellness w Psychological benefits - mood, pain-relief w Appetite/good nutrition w Regular bowels

Exercise contributes to Wellness w Psychological benefits - mood, pain-relief w Appetite/good nutrition w Regular bowels w Better sleep

Exercise contributes to Wellness w Psychological benefits - mood, pain-relief w Appetite/good nutrition w Regular bowels w Better sleep w Fewer medications

What 3 types of Exercise are necessary?

w Cardiovascular (aerobic or endurance)

What 3 types of Exercise are necessary? w Cardiovascular (aerobic or endurance) w Muscle strength (resistance)

What 3 types of Exercise are necessary? w Cardiovascular (aerobic or endurance) w Muscle strength (resistance) w Flexibility and balance

Aerobic Exercise w Gets the heart pumping, the blood flowing and the lungs expanding.

Aerobic Exercise w Gets the heart pumping, the blood flowing and the lungs expanding. w Walking (brisk)

Aerobic Exercise w Gets the heart pumping, the blood flowing and the lungs expanding. w Walking (brisk) w Aqua fit or swimming

Aerobic Exercise w Gets the heart pumping, the blood flowing and the lungs expanding. w Walking (brisk) w Aqua fit or swimming w Low impact aerobics

Aerobic Exercise w Gets the heart pumping, the blood flowing and the lungs expanding. w Walking (brisk) w Aqua fit or swimming w Low impact aerobics w Cycling

Strength training w Exercises performed specifically to develop strength

Strength training w Using free weights or machines

Strength training w Using free weights or machines w Using body weight and resistance

Strength training w Using free weights or machines w Using body weight and resistance w Using therabands, exercise balls, or other tools

Flexibility and Balance Exercises w To improve resilience and reduce fall risk

Flexibility and Balance Exercises w Tai Chi

Flexibility and Balance Exercises w Tai Chi w Yoga

Flexibility and Balance Exercises w Tai Chi w Yoga w Stair climbing

Flexibility and Balance Exercises w Tai Chi w Yoga w Stair climbing w Various boards, balls & other tools

Flexibility and Balance Exercises w Tai Chi w Yoga w Stair climbing w Various boards, balls & other tools w Stretching

How much activity is enough? w Everyone should be “active living”

How much exercise is enough? w Aim towards: minutes moderate intensity exercise most days of the week

Advice to give the Elderly w Get medical advice if concerns about health conditions (esp. uncontrolled conditions)

Advice to give the Elderly w Get medical advice if concerns about health conditions (esp. uncontrolled conditions) w Start low and go slow; increase gradually

Advice to give the Elderly w Get medical advice if concerns about health conditions (esp. uncontrolled conditions) w Start low and go slow; increase gradually w Get professional advice (e.g. personal trainer, physiotherapist) especially for weight training

Resources to assist the Elderly w Public Health Unit w YMCA w Physiotherapy (private or hospital-based) w Seniors’ Centre w University-based health & wellness programs w Canada’s Physical Activity Guide for Older Adults

Perceived barriers you need to know about w Lack of time w Lack of knowledge w Poor finances w Fear of ridicule or injury w Weather or transportation problems w Lack of motivation

Objectives - Summary w Know why exercise is important in the elderly w Know what types of exercise are necessary w Know what to advise the elderly re. exercise

Any Questions? ??????????????