print versionActivity for Older Adults
Why Exercise ?
Just as it is known that the continuation of relatively high levels of intellectual activity is linked with the maintenance of cognitive skills in older age, so too is the importance of exercise to continue the physical fitness of our body. Exercise keeps some lifestyle diseases at bay, such as osteoporosis (softening of the bones), heart disease and type II diabetes. In summary, ‘Use it or Lose it’!
Exercise has a positive affect on all systems of the body: heart-lung performance, muscular-skeletal activity, neuronal efficiency, body composition.
With exercise the heart muscle strengthens which allows the heart to pump a larger volume of blood each beat. This helps to reduce resting blood pressure. Regular aerobic exercise, that is exercise that can be carried out continuously at a sustained rate (swimming, brisk walking, dancing) increases the capacity of the lungs. Therefore, if the lungs are ageing but regularly exercised, they will retain their oxygen function. By strengthening large muscle groups (legs, back) we improve our ability to perform in reflex contractions and muscle endurance. Improving bone strength provides better support for the body, better posture which in itself reduces the potential for injury. Weight bearing exercise (walking, weights program) helps to keep bones strong and reduces the risk of Osteoporosis. Exercise promotes better neuromuscular (nervous control) function. As we age it is important to maintain our Central Nervous Control for balance and skilled movement. Lastly our body composition or physical appearance is not only a health issue but also a self esteem one. Our body size and shape can affect how we feel about ourselves no matter what age we are.
Therefore, the benefit of exercise is not only physical (actual body size) but also encompasses physiological and psychological well-being.
Aches and pains together with the increase of disease conditions was once considered a part of ‘just getting old’. Whilst ageing is characterised by a steady decline of function of the various body systems, exercise can reduce this functional decline. It is now believed that much of the so called ‘inevitable ageing’ is brought on by inactivity and disuse rather than the ageing process itself.
Need any more good news to keep you moving?
Another major concern as we get older is the risk of falls, which sometimes leads to fractures. This can alter our mobility for an extended period of time or unfortunately sometimes indefinitely. Whether these falls are from an uneven footpath, wet shopping mall surface or tripping down stairs, some of these accidents can be avoided with better physical conditioning.
It’s Never too Late to Start an Exercise Program.
Simple exercises that initiate strength, balance, core stability and general aerobic fitness can have a great effect on reducing your chances of a fall. The structure and functions of the body are critical to assisting the older adult in minimising the risk of a fall. An exercise program adapted to reduce these risks would include:
- Strength Training
- General/Aerobic Fitness
- Core Stability
- Balance and Coordination
Strength Training
The focus here should be on legs and abdomen. Most people fall from a standing position, so strong agile legs which are slow to fatigue are the best. Our stomach muscles act like a corset around our spine, so strong deep stomach muscles will help support our back.
Functional exercises like squats, lunges, and step ups are great strengtheners. Using weight machines at a gym are not always the best as they don’t provide multi-directional movements like we perform in our daily activity.
Abdominal sit ups and stomach crunches are good external stomach exercises but it is really important that we also strengthen the deep ‘corset’ spinal supporting muscles. This is where lessons in yoga, pilates or a few sessions with a trained professional would be a great investment.
General/Aerobic Fitness
A simple free activity such as walking can help reduce falls simply by increasing the amount of time spent ‘training’ the feet in a controlled fatigued state. People who exercise regularly generally get tired at a slower rate. It can be as simple as tripping over because you are tired of lifting your feet high enough to take another step. People who exercise also have a greater awareness of the environment, which in itself decreases the chances of a fall.
Core Stability
Core stability means having balance from the ‘core’ or trunk of our body. Our trunk (torso) is like the powerhouse/strength, or should be, the powerhouse of our body. So many people of all ages who attend gyms very often strengthen their body from the ‘outside’ ‘in’ rather than from the ‘inside’ ‘out’. Instead of pumping weights to achieve big strong arms and legs perhaps we should be aware of the extra stress of these heavier appendages might have on our torso. It certainly is important to strengthen these muscle groups but it is also equally important to strengthen the deep abdominal muscles which aid in spinal stability. After all, it is our spine that holds our weight upright.
Every time we move our body, it tends to sway in that direction until sub-conscious muscle control returns the body back to its normal position. For example, as we walk, we are exposing our body to a series of ‘falling overs’ in a forward direction. Someone with good core stability has the ability to control this natural body sway.
GOOD CORE STABILITY STRONGLY relates to GOOD BALANCE AND GOOD POSTURE.You don’t need to go to a gym to perform Core Stability exercises. They can be done in a chair, lying on the floor or using a fitball. Yoga and pilates are good ways to learn exercises for core stability. Having a few sessions with a physiotherapist or exercise professional would be very useful. It’s always a good idea to seek professional advice when using a fitball to make sure it is used correctly.
Balance
This concerns brain/muscle coordination which is very important when trying to prevent falls. It is very important to obtain professional assistance when starting a specific balance program that will ensure initial supervision. Obviously, the worst thing you could do is have a fall when you begin a balance program!
Balance is a highly trainable physical characteristic which can often improve rapidly. Many professional athletes include sport specific balancing programs to improve performance.
Variety is the key. The more you vary your exercise routine the more chance you have of exercising different muscles and joints.
It is great to take up opportunities of all types of exercise to keep the body and mind at its peak condition.
Exercise ideas
In each State and Territory of Australia you will find the Ministry of Sport and Recreation which supplies information in your area as to what activities are available to the older adult. These will include activities from badminton, exercise to music, canoeing to self defence, tai chi, walking and bushwalking groups. You will discover that there are so many opportunities to meet with others in the community and keep active together.
