1 / 64

Exercise As We Age

Exercise As We Age. PED . Demographics. 36 million older individuals Projected to double to 70 million Average Life Span 1900 – 48.3 for males, 51.1 for females 1990 – 72.1 for males, 79 for females. Life Span. Decreased childhood mortality Better medical care Enhanced living conditions

bell
Download Presentation

Exercise As We Age

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Exercise As We Age PED

  2. Demographics • 36 million older individuals • Projected to double to 70 million • Average Life Span • 1900 – 48.3 for males, 51.1 for females • 1990 – 72.1 for males, 79 for females

  3. Life Span • Decreased childhood mortality • Better medical care • Enhanced living conditions • Availability of health care • Improved health and sanitation • Better nutrition • Media keeps us informed

  4. Factors Affecting Life Span • Race • % of people over age 65 years • White – 11% • Hispanic – 3.6% • African American 2.4%

  5. Factors • The wealthy live longer. • Married males live 8 years longer than unmarried. • Married females live 3 years longer than unmarried.

  6. Factors • People who handle stress live longer • People with more social contact live longer • People who exercise live longer!!!!!!!!

  7. Will the Average Life Span Continue to Increase??

  8. Significance for the 21st Century • Less likely to be married • More likely to live alone • Less likely to belong to volunteer organizations • Less likely to visit informally • Less likely to be active in daily activities • Becoming resistant to antibiotics • Environmental Problems • Stress!! • Technology

  9. Economics • We currently spend about $50 billion annually on health care and if the life expectancy does continue to lengthen this will only increase. • That is where people involved in health and wellness come in. • Exercise is cheap.

  10. Topics • Measuring Body Comp • Muscle Changes • Osteoporosis • Joints and Flexibility • Cardiovascular • Pulmonary • Cognition

  11. Topics • Emotions • Hormones • Thermoregulation • Eye/Ear/Balance/Nervous System Diseases • Exercise Prescription • Recommendations • Contraindications

  12. Body Composition • 1. The distribution of fat changes with age • Men with age accumulate fat around the torso and internally around organs • Women fat increases internally as well

  13. Body Comp • 2. % of fat increases with age • Why? • Genetics • Changes in diet • Slowing of metabolism (about 10%/decade) • DECREASE IN PHYSICAL ACTIVITY!!

  14. Body Comp • Study of masters athletes – they had lower body fat than their inactive counterparts but still were 5-10% higher than younger athletes

  15. Methods of Estimating • UWW • Skinfolds • BIA

  16. Estimating % Fat in an Older Individual • UWW Problems • 1. Changes in mineral content (FFW) • 2. Changes in total body water • 3. Equations we use may not be accurate • 4. Difficult to UWW these individuals due to ambulatory/physical limitations

  17. Estimating % Fat in the Older Individual • Skinfold Problems • 1. Elderly distribute fat more internally so subcutaneous skinfolds may not be accurately depicting the amount of total fat in the body • 2. Equations for the old and oldest groups have not been developed • 3. Equations are developed using UWW

  18. Estimating % Fat • BIA Problems • 1. Affected by hydration status and total body water (the conductance of an electrical current)

  19. Changes in Muscle • 1. Decreased Muscle Mass – lose 3kg/decade • 2. Higher % ST than younger people • 3. Changes in blood distribution to muscles • 4. Decreased pH in a muscle cell • 5. Stiffer muscles • 6. Decreased Strength

  20. Graph

  21. Graph

  22. Study • Fiatarone 1990 • 10 subjects 86-96 yrs • CAD, osteoarthritis, hypertension, osteoporosis • 8 weeks of resistance training; 3 x/week • Knee extensors

  23. Results • Average increase in strength 174% and was not beginning to plateau at the end of 8 weeks • Improved gait speed 48% • Two subjects eliminated use of their canes • One subject who couldn’t rise from a chair could • This was only one muscle group!!

  24. Exercise and Muscle Changes • 1. Increased Strength • 2. Increased Mass • 3. Decreased loss of motor neurons • 4. Increased perfusion of muscle • 5. Increase in nerve conduction velocity to muscle • 6. Change in fiber types???

  25. Osteoporosis • About the 3rd decade the rate of bone formation fails to keep pace with bone loss (start losing about 1%/year) • Especially women • Diet • Less bone mass to begin with • Longer life span • Depletion during pregnancy and lactation • Hormones (Calcitonin, PTH, Vitamin D, Estrogen)

  26. Osteoporosis Prevention • Estrogen Replacement Therapy • Calcium Supplementation • Weight Bearing Exercise

  27. Joints and Flexibility • It would serve little purpose to have strong bones and muscles if the bones cannot be moved through their range of motion. • Therefore, flexibility is an essential component of fitness!!

  28. Flexibility • Maintained by using the joints and by participating in physical activity • When a joint is unused the muscles that cross the joint shorten and reduce the ROM • Flexibility naturally leads to more physical activity

  29. Other Considerations • Osteoarthritis – chronic degenerative disease of the joints that affect ~80% of adults over 65 • Compensatory physical movements may result in: • Metabolically less efficient movements • Biomechanical changes that lead to misalignment and injury

  30. Exercise and Joint Flexibility • 1. Enhances tensile strength of the tendons and ligaments • 2. Maintains strength of the muscles crossing the joint • 3. Reduces pain seen with osteoarthritis so ROM can be maintained • 4. Increases sense of well-being

  31. Cardiovascular System • Too many to name them all!!! • 1. Mechanical and Anatomical Changes in the Heart/Blood Vessels • 2. Decrease in Max HR • 3. Increase in BP • 4. Postural Hypotension • 5. Change in Recovery HR

  32. Cardiovascular • 6. Amount of blood pumped with each beat decreases (SV) • 7. Change in Blood Constituents (RBC, hemoglobin, cholesterol)

  33. Exercise and Cardiovascular • Decrease BP • Increase SV (blood ejected per beat) • Increase RBC production • Conditions the heart • Lowers bad cholesterol, raises good • Recover from exercise faster

  34. Pulmonary Function • 1. Chest Deformities • 2. Increased upper airway infections • 3. Narrowing of smaller airways • 4. Decreased surface area of lungs • 75m2 at age 20 • 50-60 m2 at age 80

  35. Pulmonary Function • 5. Loss of lung elasticity/tissue • 6. Changes in lung volumes • 7. COPD • Shortness of breath • Cough • Poor exercise tolerance • Infections • Excess mucous

  36. Will Exercise Help With Pulmonary Function? • 1. Prevent osteoporosis (changes in chest) • 2. Condition ventilatory muscles • 3. Tissue damage may be irreversible • 4. Improved immune function

  37. Cognition • Memory/Reasoning/Comparison/Perception of Effort etc… • Tend to lose cognitive function with age

  38. Exercise and Cognition • Hypotheses • 1. Increased Blood Flow to Brain • 2. Increase in Neurotransmitters of brain • 3. Helps us remain alert and stimulates attention processes • 4. Anatomical changes in the brain

  39. Emotions • 1. Increased depression • Decline in health • Loss of physical ability • Death of loved ones • No job • Worries about money • Fear of being alone • Almost twice as many people over age 65 commit suicide compared to those under 65

  40. Emotion • 2. Ability to deal with stress • When old rats are stressed they can initiate a stress response but cannot turn it off (state of chronic stress)

  41. Exercise and Emotion • 1. Improves mood • 2. Increases our ability to cope with stress • 3. Decreases depression • 4. Distraction • 5. Mastery • 6. Social interaction and approval

  42. Hormones • Many changes!! • Bone Regulation Hormones • Growth Hormone • Insulin

  43. GH • Decreases with age. • Supplement as a treatment for aging??

  44. Insulin • Decreased Sensitivity of Beta receptors of the pancreas • Decreased Response at the cellular level • Increased Levels of Blood Glucose • Diabetes

  45. Exercise and Hormones • Stimulates bone formation • Increased Protein Synthesis (muscle) • Helps maintain Blood Glucose • Increases sensitivity of the cells to insulin • Will lose concentration of certain hormones but can counteract the losses

  46. Thermoregulation • 1. Possibly lower baseline body temps • 2. Dehydrated?? • Dysfunctional thirst mechanism • Decreased renal function

  47. Thermoregulation • 3. Impaired Heat Stress Response • Decreased skin blood flow to cool off • Decreased sweating rate • Dehydrated

  48. Exercise and Thermoregulation • 1. Increases skin blood flow • 2. Increases efficiency of sweating • 3. Helps retain the thirst mechanism • 4. Increases blood volume

  49. The Aging Eye • 1. Inability to dilate pupils • 2. Cataracts • 3. Glaucoma • 4. Drooping eyelids • 5. Sunken eyeballs • 6. Difficulty Distinguishing colors

  50. The Aging Ear • Decreased Hearing Capacity • Result: • Isolation from society • Difficulty in communicating • Loneliness • Difficulty in determining direction a sound came from • Don’t hear the beeps of machines

More Related