Warwickshire

2009

Making more of life

Exercise and the older adult

Jayne LongfieldDirector

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 benefitThere 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 AgeingIn 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.

• 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.

• Stretching exercises, allow greater range of movement for older people. Stretching exercises alone will not improve your endurance or strength.

• 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 recommended

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

• Appropriate e.g. Seated gentle exercise Tai Chi aerobic

• Accessible at a venue that is easily located and suitable for the group

• Affordable 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

Jayne.longfield@ageconcernwarks.co.uk

Mobile 07771547104