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Physical Activity Recommendations and Evidence-based Programs

Physical Activity Recommendations and Evidence-based Programs. Physical Activity Recommendations for Older Adults: Aerobics. 30 min/5 days per week “moderate intensity” 20 min/3 days per week “vigorous intensity” Intensity related to fitness level.

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Physical Activity Recommendations and Evidence-based Programs

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  1. Physical Activity Recommendations and Evidence-based Programs

  2. Physical Activity Recommendations for Older Adults: Aerobics • 30 min/5 days per week “moderate intensity” • 20 min/3 days per week “vigorous intensity” • Intensity related to fitness level

  3. Physical Activity Recommendations for Older Adults: Strengthening • 8-10 exercises for major muscle groups 2+ days per week

  4. Physical Activity Recommendations for Older Adults • Flexibility Exercises 2+ days for at least 10 min • Balance Exercises

  5. The Physical Activity “Plan” • Integrate preventive and therapeutic exercises • Develop a plan to obtain all needed types of physical activity • Identify When, Where and How for each type • Variations for capacity and personal preference

  6. Benefits of Physical Activity for Older Adults • Preventive • Therapeutic

  7. Areas for Emphasis in Physical Activity for Older Adults • Reduce sedentary behavior • Get started by increasing moderate activity • Gradual, stepwise approach • Do all types of recommended exercises • Individual change is supported by community-level change • Use risk management techniques to avoid injury

  8. What We Know About Older Adults’ Physical Activity • Many do not engage in any leisure activity • 65-74 age group: 30% • 75+: 40% • An additional 30% are not active enough • Only 30% achieve recommended activity levels

  9. Cost Implications of Older Adults Physical Inactivity • Direct costs estimated $76.6 BILLION in 2000 • If 10% of adults began a walking program, medical cost savings = $5.6 BILLION for heart disease alone • $1:4.50 return ratio on physical activity programs for older adults with hip fracture

  10. Benefits of Physical Activity for Older Adults • All older adults can benefit for increased physical activity • Physical activity can reduce loss of physical capacity • Loss of strength and stamina attributed to “aging” is really due to ↓ physical activity • Strong muscles prevent falls and help make bones stronger

  11. Social Relationships Enhance Physical Activity • Social support has a consistent positive relationship with physical activity • More than 50% of older adults say their physicians have never recommended they exercise

  12. Model Evidence-based Physical Activity Programs

  13. Enhanced Fitness • Developed at University of WA Health Promotion Research Center in 1994 • Multi-component group activity in community classes. Classes are held 3x/week for one hour each • Led by an EF certified instructor

  14. Evidence of Effectiveness • Life Time Fitness RCT • At 6 months: the intervention group improved in physical, emotional and social health scores while the control group deteriorated in these measures • 13% improvement in social function • 52% improvement in depression • 35% improvement in physical functioning

  15. Additional Evidence • Enhance fitness participants’ healthcare costs were 21% less than those of non-participants' costs after one year • Ethnic community participants: • although less physically fit to start with • showed greater improvement after four months than those in majority-white sites.

  16. EF: The Core Program • 5-8 minutes of warm-up activities • 20 minutes of cardiovascular endurance/aerobics • 3-5 minutes of cardiovascular cool-down • 20 minutes of upper- and lower-body strength training • 10 minutes of balance, flexibility/posture exercises

  17. Participant Characteristics • 97% age 60 or older • 60% age 75 or older • 15% age 85 or older • 59% report income as “low” or “very low” and 44% live alone • 18% have a disability • 6% speak limited or no English and 7% are immigrants or refugees

  18. Outcomes from EF Last 9 Years • Maintains or enhances cardio-respiratory fitness, muscle strength, balance, and flexibility • May prevent falls through its balance training • Maintains or improves physical functioning • Results in lower healthcare costs for participants • Dose-response: effects vary according to how often people participate in class

  19. Enhance Fitness at http://www.ncoa.org/resources/program.summary-enhancefitness • www.projectenhance.org/EnhanceFitness.aspx Additional Resources

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