As a result of ageing, one must experience changes in his/her body. The changes attributed to the physiological, psychological and functional systems of human body. As we grow older, an active lifestyle is more important than ever before. Regular exercise can help boost your energy and manage symptoms of illness or pain.

1. EXERCISING ELDERLY:
AN OVERVIEW OF THE
DEBILITATIVE
FACTORS
JESMY JOSE
RESEARCH SCHOLAR
KANNUR UNIVERSITY

2. INTRODUCTION
As a result of ageing, one must experience
changes in his/her body. The changes attributed to the
physiological, psychological and functional systems
of human body. As we grow older, an active lifestyle
is more important than ever before. Regular exercise
can help boost your energy and manage symptoms of
illness or pain.

3. Exercise can even reverse some of the
symptoms of aging. And not only is exercise good
for your body, it’s also good for your mind, mood
and memory. There are certain barriers which will
discourage them to participate in physical activity.
Here explaining some of the barriers to physical
activity and certain recommendations for
prescribing exercises to the old age.

4. Variables Typical changes Functional significance
Muscular function
Muscular strength
and power
Declined Disability in old age and
mortality risk
Muscular endurance
and fatigability
Endurance declined
On fatigue is unclear
Impact on recovery from
repetitive daily tasks.
Balance and motility Declines Increases fear of falling
Reduce daily activity
Motor performance
and control
Reaction time increases
Speed of simple and repetitive
movements slows
Altered control of precision
movements
Increases risk for injury
Increases task learning time
Flexibility and joint
ROM
Declines
Muscle and tendon elasticity
decreases
Increase risk for injury,
falling, and back pain.

5. Cardiovascular function
Cardiac function Maximum HR, stroke volume and
Cardiac Output declines.
Reduced exercise capacity
with ageing
Vascular function Aorta and its major braches
stiffen.
Increase CVD risk
BP BP at rest increases increased work of the heart
Regional blood flow Leg blood flow reduced Influence exercise capacity,
and BP.
Blood volume and
composition
Reduced total and plasma
volumes
Reduction in hemoglobin
concentration
Reduced maximal stroke
volume
Reduced cardiac pre load
Body fluid
regulation
Thirst sensation decreases
Total body water declines with
age
Pre dispose to dehydration
Impaired exercise tolerance
in the heat

6. Pulmonary function
Ventilation Chest wall stiffens.
Expiratory muscle strength
decreases
Gas exchange Reduced surface area of O2 & CO2
Body composition
Height Declines 1cm per decade Impair mobility
Weight Increases up to 70s then declines
FFM Declines 2% - 3% per decade
Muscle mass &
size
Muscle mass declines
Reduction in fiber number and
size
Reduced muscle strength
& power
Metabolic changes RMR, muscle protein synthesis
rate and fat oxidation reduces

7. Some of the key benefits of exercise for
seniors are:
 Improved healing and function
 Prevention of disease or chronic
conditions
 Increased balance and stability
 Improved quality of life and increased
life expectancy

8. DEBELITATIVE FACTORS FOR
EXERCISING ELDERLY
1)FEAR OF FALL
2)POOR HEALTH
3)LACK OF AWARENESS
4)SOCIALAND FAMILY SUPPORT

9. 5) POOR QUALITY OF LIFE
6) LACK OF INTEREST
7) LACK OF OPPORTUNITIES
8) PSYCHOLOGICAL CONSTRAINTS

10. EXERCISE TRAINING
Cardiovascular Fitness for seniors
Intensity by heart rate: Moderate (e.g., 40%-
60% heart rate reserve [HRR]) to vigorous
(e.g., 60%-90% HRR) intensity aerobic
exercise is recommended for most adults, and
light (e.g., 30%-40% HRR) to moderate
intensity aerobic exercise can be beneficial in
individuals who are de conditioned.

11. Time: For moderate intensity, physical activities,
accumulate at least 30 or up to 60 (for greater benefit)
min/day in bouts of at least 10 minutes each to total
150-300 min/week, or at least 20-30 min/day of more
vigorous intensity, physical activities to total 75-100
min/week or an equivalent combination of moderate
and vigorous intensity, physical activity.

12. Type: Any modality that does not impose excessive
orthopedic stress - walking is the most common type
of activity. Aquatic exercise and stationary cycle
exercise may be advantageous for those with limited
tolerance for weight-bearing activity.

13. Strength Training for Seniors
Frequency: 2 days/week.
Intensity: Moderate intensity (i.e., 60%-70% one
repetition maximum [1-RM]). Light intensity (i.e.,
40%-50% 1-RM) for older adults beginning a
resistance training program.

14. Type: Progressive weight-training program or weight-
bearing calisthenics (8-10 exercises involving the
major muscle groups; 1 set of 10-15 repetitions each),
stair climbing, and other strengthening activities that
use the major muscle groups.

15. Flexibility for Seniors
Frequency: 2 days/week
Intensity: Stretch to the point of feeling tightness or
slight discomfort.
Time: Hold stretch for 30-60 seconds.
Type: Any physical activities that maintain or
increase flexibility using slow movements that
terminate in sustained stretches for each major
muscle group using static stretches rather than rapid
ballistic movements.

16. OTHER INTERVENTIONS
 Chair based exercises
 Functional training
 Tai chi for fall prevention
 Vibration training
 Yoga
 Aquatics

17. CONCLUSION
We are living in a comfortable zone. We never
want out come over this. Once we reach in our old
age, we can’t continue the same quality of life. As a
result of ageing, we want to face many health and
psychological problems. Physical activity is a remedy
to overcome these problems. So we must encourage
our grandparents to become physically active.

18. Provide community-based physical activity
programs that offer aerobic, strengthening, and
flexibility components specifically designed for
older adults. Ensure that facilities for physical
activity accommodate and encourage participation
by older adults.