A presentation for approximately 20 people aged between 30-60 years old on the role fitness can play as we age

1. What is it and what can it do for me? Fitness June 22, 2010 Josh Ogilvie BPE, BEd, CPT

2. So What is Fitness?

3. Define “Fitness” The definition of fitness has changed over the years It can be summarized as being in good physical condition as a result of regular exercise and proper nutrition More specifically it can be described as being in good physical condition to be able to handle one’s daily lifestyle while being able to prevent hypokinetic illnesses(related to sedentary lifestyles)

4. The 2 Different Types of Fitness GENERAL FITNESS: Activity or exercise that people participate in to be active and healthy SPECIFIC FITNESS: Specialized training needed for work, a sports team, or for rehab

5. Examples GENERAL FITNESS Running Weight training Swimming Yoga Hiking Dancing Biking Walking SPECIFIC FITNESS Sports training Marathon/Half marathon training Ironman training Rehab training Brain fitness* * Can be in both fields

6. Well, I run often so I’m fit right? Like machines, our bodies are complex and need to be understood if we are to use it efficiently Running is a great cardio activity but it will not deliver optimal health or fitness levels by itself (even if your diet is perfect) There are 6 general components to our physical fitness that are very important for our health and fitness levels

7. The 6 Components of Physical Fitness Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition General Body Skills

8. GROUP WORK TIME!!!

9. Quick Review: What does it mean to be fit? What are 2 different types of fitness we discussed? What are the 6 Components of Physical Fitness? Name 1 activity that would target each component

10. What Has Fitness Looked Like for Me Over the Years? Was this you when you were younger? But find yourself lately doing more of this... and this

11. The General Exercise Trend into Adulthood: As our age our participation in regular exercise

12. Individual Work!!!

13. Reflection Time Take a few minutes and think back to when you were in grade school: What kind of activities/exercises did you participate in regularly? Think back to your 20s: What kind of activities/exercises did you participate in regularly? Think back to your 30s up until now: Are you still as active? What do you participate in now?

14. Some reasons for declining participation include: Lack of time Lack of knowledge (no more coaches/teachers to instruct) Lack of interest/enjoyment Self esteem issues Family or relationship responsibilities Work Weather Location, location, location Others?

15. What Can I Do to Be More Active? To save money consider.... community centers- many inexpensive programs partner training-cheaper for 2/3 people than 1 group training- can be $10-15/session exercise with family/friends-no need for a gym corporate fitness groups-company pays some/all of expense

16. To save time consider... using your break/lunch time walking to and from work set blocks of time per week for your exercise using local parks/beaches in home training-with own equipment or with a trainer Note: Health benefits can be achieved by participating in 3 ten minute exercise sessions every day (break time, lunch, afternoon break, etc)

17. To gain interest/make it fun consider... joining an adult recreation league exercising with family/friends stepping outside your comfort zone (try new activities) setting goals/challenges with attractive rewards doing what you ENJOY !! The ultimate goal is to live an active healthy lifestyle and that is easier to do if you enjoy what you are doing

18. Popular Fitness Trends for Adults Strength Training: Many people have realized the importance for general strength training and how it can positively affect their lifestyles and health (especially among the aging population) Functional Training: This style of fitness training allows the individual to focus on real life movements instead of using machines and exercise gadgets Dance and Group Fitness Classes: These allow participants to choose the classes that are in line with their interests and give them a great workout

19. Yoga, Pilates, and Fusion Classes: These focus on general body strength with a large emphasis on flexibility and mind:body connections. Partner Training: Having 1 or 2 friends to workout with creates a sense of fun and motivation while also lowering individual costs Express Workouts: This can be a great way to get your workout complete in approximately 30 minutes

20. What is The Aging Process?

21. It is a natural process we all go through from the moment we are born until we die How we live, what we eat and drink, and the roles we assume in life can all have an affect on our aging process Ultimately our genetic code will determine how we age and the changes we experience, but there are ways to positively influence this

22. What Kind of Changes Occur? What physical changes have you noticed since your 20s? Structure Changes Function Changes

24. Serious Conditions Related to the Aging Process Our genetics and lifestyles have a large influence over the following conditions: High blood pressure Stroke Heart disease Diabetes Weight gain Osteoporosis Arthritis *NOTE: Regular exercise can greatly reduce the effects of, if not prevent, all these conditions

25. While the aging process can seem negative and saddening, we are not powerless when it comes to prevention and minimization of the some of the effects The old saying “Use it or Lose it” holds a lot of weight when it comes to our bodies and the aging process The more we use our bodies physically and mentally, the more effective we can be and this also affects our overall health level

26. How Can Fitness Affect the Aging Process?

27. The Fountain of Youth is REAL!!! Extensive research has shown that exercise can make our DNA younger and healthier As well, it can make our bodies rebuild strength in our chromosomes which will help us fight off infection and disease as we did when we were younger HOW SO???

28. Studies involving twins have shown that those who exercise for at least 3 hours per week have a lower biological age (by 9 years) and healthier immune systems than those of the same chronological age who did no exercise As well, those participating in regular exercise programs demonstrated improved memory and other brain functions (fine motor skills like coordination) Exercise helps to reconnect nerve endings in the brain that disconnect as we use them less (and as we age)

29. Other Ways Fitness Helps: Reduces effects of insomnia Lowers blood pressure Counteracts the effects of depression Reduces/prevents dementia Creates social networks Keeps bones strong Increases one’s self efficacy (very important as one retires and takes on a new role in life)

30. We Used To Think....... That we simply lost athletic ability as we aged We become weak and feeble Exercise is something we used to do

31. We Now Know....... Age related loss in fitness levels is largely due to inactivity rather than age alone Strength training helps people of all ages burn fat, build muscle, boost metabolism, and ease pain of arthritis Exercise is essential to reduce stress

32. How Has Fitness Helped You? Weight loss? Athletic achievements? Health control? Others?

34. By 2026, 1 in 5 will be 65+

35. By 2041, 1 in 4 will be 65+(source: Canada’s Aging Population: Government of Canada, 2002)

36. What Does All This Mean? With an aging population and life spans longer than ever before, the needs of our fastest growing population group need to be addressed While the amount of years we live might be increasing, the number of chronic illnesses is also growing Not only does this affect the quality of life, but it threatens our healthcare field

37. Chronic Illness: What is it? Essentially it is an illness that lasts a long period of time (3 months or longer) The World Health Organization has identified 5 factors for the onset of chronic illness: Age Heredity Poor diet Physical inactivity Smoking Of these 5 only 2 are outside our control

38. Some Common Chronic Illnesses Chronic fatigue syndrome Rheumatoid/osteoarthritis Asthma Diabetes Chronic hepatitis Cardiovascular disease Osteoporosis Some types of cancer

39. The Costs to Our Healthcare Chronic illnesses account for more than 80% of our national healthcare spending Breakdown by illness category: Cardiovascular disease – $28 Billion Diabetes - $14 Billion Cancers - $13 Billion Respiratory illnesses - $8 Billion Obesity related illnesses - $1.8 Billion (Source: Bridgepoint Health Bulletin Vol 1 #5, 2005)

40. How Can Fitness Help? Safe and effective fitness activities have been endorsed by the leading experts as a positive way to prevent, beat, and cope with chronic illnesses “If you are aging and have hereditary risks, minimizing the preventable factors is critically important to maintaining your health. If you are young and don’t have hereditary markers but have one or more of the other risk factors, you are taking serious chances with your health.” (Marian Walsh, Bridgepoint Health Bulletin Vol 1 #5, 2005)

41. GREAT!! I Want to Start. What Should I Do? #1- Check with your doctor #2- Choose which activity(ies) you would like to participate in (solo, friends?) #3- Check with your local fitness centers and/or find a fitness trainer #4- Make sure you have the necessary materials (if needed) #5- Set some long range and short term goals #6- Have FUN!!!!

42. Final Thoughts to Take With You: Whatever physical condition you are in, remember this: Like life, your physical conditioning is a journey. Try not to stress on where you are, but focus more on where you want to get to and how you will get there

43. So What Can I Do if I Have...

44. Matching Quiz Answers 13% - #3 7 - #2 3 - #4 25 - #6 4% -#7 80% - #1 30 - #5