Warwickshire 2009 Making more of life Exercise and the older adult Jayne Longfield Director 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 benefit There 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 Ageing In 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.Strength exercises 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.Balance exercises Stretching exercises, allow greater range of movement for older people. Stretching exercises alone will not improve your endurance or strength.Stretching exercises 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 recommendedEndurance exercises

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 A ppropriate e.g. Seated gentle exercise Tai Chi aerobic A ccessible at a venue that is easily located and suitable for the group A ffordable 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