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Senior Exercise and Fitness Tips

More info You can manage your cookie settings via your browser at any time. To learn more about how we use cookies, please see our cookies policy. Log in via OpenAthens. Log in using your username and password For personal accounts OR managers of institutional accounts. Forgot your log in details? Register a new account? Forgot your user name or password? Search for this keyword. Advanced search. Log in via Institution. Email alerts. Article Text. Article menu. Physical activity is medicine for older adults. Abstract There is evidence from high quality studies to strongly support the positive association between increased levels of physical activity, exercise participation and improved health in older adults.

Statistics from Altmetric. Muscle-strengthening activities should be done on two or more days. Measurement of physical activity Metabolic equivalent When accessing the research-based literature on physical activity and exercise, it is important to understand how physical activity levels and intensity are measured. View this table: View inline View popup.

Mechanisms

Perceived rate of exertion In most publically available guidelines, the MET unit is replaced by a more readily understandable metric. Pedometers and accelerometers Pedometers and accelerometers have gained considerable popularity as reliable methods of objectively measuring physical activity. Different types of physical activity and exercise Strength and aerobic fitness There is strong evidence for the effectiveness of aerobic exercises and muscle-strengthening exercises, with the result that details are clear around the type and intensity of these forms of exercise.

Balance exercises The evidence around balance exercises is not as strong as that around strength and aerobic exercises, and therefore, the recommendations are not as clear. Incidental physical activity Incidental physical activity is that which occurs throughout the course of the day during activities of daily living. The evidence for improved health outcomes with increased physical activity The good news is that increasing physical activity levels can have a positive effect on both mortality and functional independence in older adults. Mortality There are many studies that show a reduced all-cause mortality and reduced risk of developing conditions such as cardiovascular disease and type 2 diabetes in people, including older adults, who exercise regularly at a moderate level.

Functional independence Both muscle strength and aerobic fitness have been strongly linked to functional independence. Older adults achieving the recommended levels of physical activity Many people fall short of achieving the recommended levels of physical activity and exercise. Who should exercise? Can we increase exercise participation?

The importance of the physician Older adults, particularly those with chronic health conditions, have relatively high rates of attendance at physician's offices; this puts the family physician in a strong position to give exercise-related advice. Cognitive benefits of physical activity In addition to positive physical effects of increasing physical activity there is a growing body of evidence indicating cognitive benefits. Summary With the average population age increasing in industrialised countries, there is an increase in the proportion of older adults, many of whom are at risk for developing non-communicable chronic health conditions.

Current research questions What are the most effective methods to increase and then maintain physical activity and exercise participation in older adults? True or False Increasing cardiovascular fitness appears to be a key factor in improving health and reducing the risk of developing non-communicable chronic health conditions. True or False Sedentary older adults who do not have any risk factors for non-communicable chronic diseases do not need to increase their physical activity levels.

True or False Patients who receive local information about specific types of exercise and physical activities from their doctor are more likely to adhere to the advice than those who receive general advice to increase their activity levels.

Key references U. Diet and Physical Activity Factsheet. Secondary Diet and Physical Activity Factsheet. Bauman A , Craig C.

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Physical activity statistics London : British Heart Foundation , Ministry of Health. Wellington : Ministry of Health , Exercise therapy—the public health message. Scand J Med Sci Sports ; 22 : e24 — 8. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc ; 41 : — Ageing and physical activity: evidence to develop exercise recommendations for older adults. OpenUrl CrossRef. Global health risks: mortality and burden of disease attributable to selected major risks. Geneva : WHO , Geneva : World Health Organisation , Sakuma K , Yamaguchi A.

Sarcopenia and age-related endocrine function. Salthouse TA. Memory aging from 18 to Alzheimer Dis Assoc Disord ; 17 : — 7. Predicting the future burden of diabetes in Alberta from to Can J Diabetes ; 35 : — Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep ; : — Med Sci Sports Exerc ; 43 : — Metabolic cost of daily activities and effect of mobility impairment in older adults.

J Am Geriatr Soc ; 59 : — Test-retest reliability of the StepWatch activity monitor outputs in healthy adults. J Phys Act Health ; 7 : — 6. OpenUrl PubMed. Expected values for pedometer-determined physical activity in older populations.

Mental Health and Physical Activity - Journal - Elsevier

Nonlinear analysis of ambulatory activity patterns in community-dwelling older adults. Using step activity monitoring to characterize ambulatory activity in community-dwelling older adults. J Am Geriatr Soc ; 55 : — 4. Latham N , Liu CJ. Strength training in older adults: the benefits for osteoarthritis. Clin Geriatr Med ; 26 : — Liu C , Latham N. Progressive resistance strength training for improving physical function in older adults.

Effective exercise for the prevention of falls: a systematic review and meta-analysis. J Am Geriatr Soc ; 56 : — Interventions for preventing falls in older people living in the community. Effectiveness of Tai Chi as a community-based falls prevention intervention: a randomized controlled trial. J Am Geriatr Soc ; 60 : — 8. Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women. BMJ ; : — 9.

Incidental movement, lifestyle-embedded activity and sleep: new frontiers in physical activity assessment. Incidental physical activity is positively associated with cardiorespiratory fitness. Incidental physical activity and sedentary behavior are not associated with abdominal adipose tissue in inactive adults.

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Obesity ; 20 : — Physical activity and mortality risk in the Japanese elderly.