Physical Activity for Older Adults

1. Physical Activity for Older Adults [name of presenter here] Los Angeles County Department of Public Health Physical Activity and Cardiovascular Health Program

2. Learning Objectives • Increase knowledge of health benefits related to physical activity at an older age • Understand the physical activity recommendations for older adults • Learn new ways to help increase physical activity

3. Physical Fitness Health-related physical fitness: the ability of your heart, blood vessels, lungs, and muscles to carry out daily tasks and occasional, unexpected physical challenges with a minimum of fatigue and discomfort.

4. Components of Physical Fitness • Aerobic Fitness: the body’s ability to take in and use oxygen to produce energy. • Muscular strength: is the amount of force a muscle or group can exert against a heavy resistance. • Muscular Endurance: is the ability of a muscle or muscle group to repeat a movement many times or hold a particular position for an extended period of time. • Flexibility: is the ability to bend joints and stretch muscles through a full range of motion.

5. Definitions • Physical Activity: an activity that is part of your daily life. VS • Exercise:a form of physical activity that is planned, structured and done to improve at least one aspect of physical fitness.

6. Benefits of Physical Activity • Reduces Functional Decline (e.g. becoming frail) • Prolongs Independence (e.g. self-care activities that an individual must perform on a daily basis- eating, dressing, bathing)

7. Health Benefits of Physical Activity • Increases your life expectancy • Improves your quality of life • Improves your physical, mental, and social functioning • Gives you energy • Helps you prevent premature death • Is associated with fewer hospitalizations, physician visits, medications, and lower medical costs

8. Quick Self-Assessment

9. Regular physical activity substantially delays the onset of functional limitations and loss of independence. It has been reported that inactive, nonsmoking women at age 65 have 12.7 years of active life expectancy, compared with 18.4 years for highly active non-smoking women. • The U.S Prevention Task Force recommends counseling older adults on strategies to reduce falls; including balance exercises. One study reported a 58% reduction in falls among older women who began an exercise program. • The American Academy of Rheumatologists recommends physical activity in arthritis management. One study reported that regular walking reduced pain and improved function among people with arthritis in the knees. • Evidence suggests regular physical activity can improve the quality of sleep among older adults. • Physical activity often reduces symptoms of depression. One study found strength training as effective as medication in reducing depressive symptoms among older adults • A recent study suggests that physical activity may help older adults reduce the amount of cognitive decline they experience as they age • Studies have shown evidence that muscle-strengthening exercises can reduce the risk of falling and fracturing bones, and can improve the ability to live independently.6 Improvement can be seen in as little as 5 weeks, with the very frail and very elderly potentially benefiting the most. • The loss of strength and stamina attributed to aging is in part caused by reduced physical activity • Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity • Older adults, both male and female, can benefit from regular physical activity • Physical activity need not be strenuous to achieve health benefits • Older adults can obtain significant health benefits with a moderate amount of physical activity, preferable daily • Strength-training can help strengthen muscles and help reduce the risk of falling to improve the ability to perform the routine tasks of daily life • Regular physical activity helps to reduce/prevent a number of functional declines associated with aging: • Regular physical activity lower risks of developing heart disease, adult-onset diabetes (type 2), and osteoporosis. • Regular physical activity improves postural stability, thereby reducing the risk of falling and associated injuries and fractures • Regular physical activity increases flexibility and range of motion. • Regular physical activity and good nutrition can have a profound risk-lowering effect on predictors associated with coronary artery disease and stroke. • Regular physical activity often results in decreases in body weight and fat content, blood pressure, blood triglyceride levels, and low-density lipoprotein • Regular physical activity helps to reduce risk factors associated with disease states (heart disease, diabetes, etc.), improve health status and contribute to an increase in life expectancy. • Strength training helps offset the loss in muscle mass and strength typically associated with normal aging. • Physical activity is highly beneficial in the treatment of persons with chronic disease and disabilities • People who are habitually sedentary can improve their health, fitness, and well-being by becoming even moderately active. • Physical activity reduces the risk of all-cause and cardiovascular mortality and of coronary heart disease, obesity, hypertension, breast and colon cancer, and diabetes in particular • Physical Activity improves mental health and is important for the health of muscle, bones and joints.

10. Regular Physical Activity Improves… • Quality of Life • Life Expectancy

11. Regular Physical Activity… • Increases Longevity • Reduces Functional Decline • Prolongs Independence

12. Physical Activity Guidelines • Older adults need at least: • 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity every week • OR, 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic activity every week • AND muscle-strengthening exercises 2 or more days a week

13. Monitoring you Intensity

14. Monitor Your Intensity Working as hard as you can 10 9 8 7 6 5 4 3 2 1 Ex. Jogging/Running, skipping, carrying several heavy bags, professional ballroom dancing, backpacking Vigorous Ex. Walking for pleasure, walking the dog, using crutches, hiking, ballroom dancing, raking the lawn, digging/shoveling Moderate Light Ex. Walking in the house, ballroom dancing (very slowly), pruning, weeding while sitting or kneeling, or slowly walking and seeding a lawn Sitting down

15. 10 Minutes At A Time Is Fine

16. What are the health benefits of muscle-strengthening activities? • Slow the rate of age-related muscle loss • Maintains strength of your bones • Improves your balance, coordination, and mobility • Reduces risk for falls

17. Exercise your muscles2 times per week 2x per week!

18. Different ways of strengthening your muscles • Lift weights • Work out with resistance bands • Do exercises that use your body as resistance (e.g. push ups, pull-ups) • Heavy housework (e.g. housework chores like lifting groceries, scrubbing) • Group exercise classes (e.g. yoga)

19. Muscle-strengthening terminology • A repetition: • 1 complete movement of an activity, like lifting a weight or doing one sit-up count as 1 rep. • A set: • 8—12 repetitions per activity count as 1 set.

20. QUICK EXERCISE BREAK

21. Hip Abductor

22. Squat

23. Wall Push Up

24. QUIZ TIME

25. Answer to Question 1: • Older adults need at least: • 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity every week • OR, 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic activity every week • AND muscle-strengthening exercises 2 or more days a week

26. Answer to Question 2 • Reduce Functional Decline (e.g. becoming frail) • Prolong Independence (e.g. self-care activities that an individual must perform on a daily basis- eating, dressing, bathing)

27. Answer to Question 3 Muscle-strengthening… • Slows the rate of age-related muscle loss • Maintains strength of your bones • Improves your balance, coordination, and mobility • Reduces risk for falls

28. Answer to Question 4 • FALSE!!! • "No one is too old to enjoy the benefits of regular physical activity." 1996 U.S. Surgeon General's Report on Physical Activity and Health

29. REMEMBER! • Get 150 minutes of moderate physical activity per week • OR • 75 minutes of vigorous physical activity per week • AND strengthen your muscles 2 days a week

30. What Stops Older Adults of Achieving Recommended Levels of Physical Activity? • Neighborhood or community design (i.e. fear of violence, limited access to parks, sidewalks) • Chronic medical conditions • Not understanding recommendations

31. Other Perceived Barriers • Fear of Injury (i.e. believing that exercise is damaging to joints) • Belief of lacking the ability about being able to exercise • Finding exercise boring, not enjoyable, or inconvenient • Belief that exercise is time consuming

32. Solutions to Barriers • Lack of time • Some activities requiring minimal time, such as walking, jogging, or stair climbing • Walk the dog, exercise while you watch TV, park farther away from your destination

33. Solutions to Barriers • Fear of Injury • Learn how to warm up and cool down • Choose activities that involve minimum risk

34. Solutions to Barriers • Lack of resources • Select activities that require minimal resources • Try walking, jogging, or jumping rope.

35. Solutions to Barriers • You think you can’t do it • Take it easy and pace yourself • Find a workout buddy • You CAN do it.

36. YOU CAN DO IT! IT IS NEVER TOO LATE TO EXERCISE! THE RIGHT AGE IS NOW.