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Physical Fitness for Elderly- A Key to the Successful Aging.

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Healthy span for Elderly is the key to their successful Aging.

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Physical Fitness for Elderly- A Key to the Successful Aging.

  1. 1. P. Senthil M.P.T Professor in Cardiorespiratory Rehabilitation MSAJ College of Physiotherapy
  2. 2. Objective  Healthy Aging  Need of Health-Related Fitness for Elderly.  Benefits of Health-Related Fitness
  3. 3. Introduction  Aging- The process of Growing Old or Maturing.  Aging is a Multi-Faceted Process  Genetics  Lifestyle  Disease Previously Aging- 65 Oldest-old- 85 Youngest-old- 75
  4. 4.  Aging population – Population aging is a shift in the distribution of a country's population towards older ages.  India's older population will increase dramatically over the next four decades.(Population Reference Bureaue,2012).  India's population ages 60years 8% in 2008 will increase 19% in 2050.(National Institute on Aging)
  5. 5.  By 2042, the share of Indians 60 years and older is projected to exceed children and youth ages 14 and younger.(Chatterji et al, 2008)  By 2050, Life expectancy at birth is projected to reach 74 Years.
  6. 6.  Old –age Dependency ratio- the number of people ages 60 and older per person ages 15 to 59 is expected to rise from 12 per 100 to 31 per 100 by 2050.
  7. 7. Whether they are Living Successful Aging?
  8. 8.  They fail to Adapt Effectively to their  Sedentary lifestyle  Cigarette smoking  Increased body mass index  Increased fatness  Decreased Exercise in Mid-life and Late Adulthood.
  9. 9. • Associated with reduced Functional Capacity and chronic illness  Physical inactivity and maintenance of a sedentary lifestyle increases risk to aging individuals(Martinez ME et al, 1999)  Healthy Aging is an issue of increasing importance as the size of the older population continues to grow
  10. 10. Epidemiological Evidence  Strong association between regular physical activity / physical fitness and all causes of death
  11. 11.  Gerontology- To improve Health Span of elderly people.  (Total number of years a person remains in Excellent Health)
  12. 12. Age-related changes  The normal changes with aging reduce functional capacity.(Brill PA et al,2000)  Changes in:  Fitness Capacity  Muscle  Body Composition
  13. 13. Age and reduced physical activity •As the age increases the physical activity reduces •After 55years age more the physical inactivity. •Females are less active than men
  14. 14. Cardiovascular Changes Cardiac Function Heart Rate, heart output and volume of blood ↓ Vascular Function Arteries stiffen & harden Blood Pressure BP @ rest ↑ BP receptors become less sensitive
  15. 15. Muscular Changes Muscle Strength & Power ↓ ~40years Lower limb ↓ > Upper Limb Muscle Endurance Declines Motor Performance Speed of simple and repetitive movement slows. Flexibility and joint range of movement Declines
  16. 16. Body Composition Changes Weight ↑ 30-50yrs, until ~70yrs, then ↓ Body Fat Body fat ↑30-50 yrs. Muscle Mass Loss of MM= ↓ muscle speed Bone Density Peaks in late 20s. BMD ↓ 0.5%.yr after ~40
  17. 17. Why fitness for elderly  Longevity  Quality of Life  Socialization  Weight control  Disease prevention  Disease management  ….(I could go on)
  18. 18. What are the types of fitness training?  Skill-Related Fitness Health-Related Fitness
  19. 19. Health-Related Fitness Components  Aerobic Fitness  Muscular Strength and Endurance  Flexibility  Body Composition
  20. 20. Principles of Fitness  Frequency  Intensity Time Type
  21. 21. Frequency  5 days a week
  22. 22. Intensity Moderate Exercise Equivalent of BRISK WALK  Noticeably accelerates RH  Able to talk  “talk test” RPE 5-6 out of 10
  23. 23. Muscular Strengthening  Exercise large muscle groups  8-12 reps; should fatigue by last rep  Rest 2-3 minutes between exercises  1 set good, 2 sets better  Rest day in between
  24. 24. Flexibility  As we age muscles become shorter and lose their elasticity  Aging can affect the structure of your bones and muscles causing pain and decreased range of motion in the shoulders, spine and hips.  Stretching is an important part of elderly  Flexibility of your joints, and help you remain active and independent.(2days/week, 10-15 minutes).
  25. 25. Balance Training  It is needed for Elderly who are risk of Fall injury.
  26. 26. Guidelines for Training  Train the way you want your body to change  Train regularly  Start slowly, and get in shape gradually; do NOT OVERTRAIN  Warm up before exercise  Cool down after exercise  Exercise Safely
  27. 27. Guidelines for Training  Listen to your body, and get adequate rest  Cycle the volume and intensity of your workouts  Vary your activities  Train your mind  Fuel your activity appropriately  Have fun  Track your progress  Keep your exercise program in perspective
  28. 28. Progression of an Exercise Program: Get in Shape Gradually
  29. 29. Amount of Exercise for Fitness Benefits
  30. 30. Physical Activity Pyramid
  31. 31. Reduces Risk of Heart Disease Stronger Bones & Muscles BENEFITS OF FITNESS Helps Maintain Healthy Body Weight Reduces Stress
  32. 32. Benefits of Different Types of Programs
  33. 33. Aerobic exercise Strength training •Heart and lung function •Endurance •Muscle mass and strength •osteoporosi s Functiona l capacity Improved health status Independent living Quality of life longevity
  34. 34. Conclusion  Exercise is the Best Medicine for successful Aging!
  35. 35. Thank you

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