“We don’t stop playing because we grow old….we grow old because we stop playing”
George Bernard Shaw
I love this quote…maybe because I never want to stop playing and maybe because it’s so true. Numerous studies have shown that in addition to benefitting the psyche, physical activity benefits all of the body’s organs. They suggest that exercise may have an important role to play in aging well and remaining healthy, preventing and delaying disability and improving survival into older age.
Benefits of physical activity:
- The Cardiovascular System – the most dramatic benefit of physical activity is seen in this system, with decreased morbidity, mortality, and symptoms of degeneration as well as reduced cardiac rehospitalisation.
- The Respiratory System – physical activity improves the condition and quality of life in older people with chronic obstructive pulmonary disease.
- Osteoarthritis – physical activity increases muscle strength and improves joint mobility.
- Bone Health – Resistance training and high impact activities help to maintain bone mass in the elderly. Balancing and strengthening exercises also reduce an older person’s risk of falling and injuring themselves.
- Psychological function – cognitive function, sleep and mood patterns may improve with physical activity. Benefits are also associated with muscle control and weight loss which may lead to improvements in body image and reverse an older person’s fear of physical activity.
- Diabetes – Exercise in combination with healthy dietary modifications reduce the risk of type 2 diabetes developing.
As with most things in life, this issue has two sides. Although there are many benefits to the older population who are exercising they are unfortunately also at an increased risk that exercise could precipitate a significant cardiac event.
Many older people suffer from at least one chronic condition and as a result consume multiple medications. There are potential problems associated with exercise when combined with some of these drugs and these would need to be addressed before commencing an exercise programme. It is critical that before starting an exercise program, older people should consult their physician and undergo a physical exam to be given the thumbs up to start exercising.
Some contraindications to exercise outside of a monitored environment include:
- Myocardial infarction(heart attack) within 6 months
- Angina or physical signs and symptoms of congestive heart failure
- A resting systolic blood pressure(the top figure) of 200mmHg or higher
For older adults who have been very inactive the first step is simply to reduce sitting time. The best exercises to consider are ones that are functional, task specific, relevant and enjoyable to the individual. Start off slowly and work towards a goal to accumulate 30 minutes a day of moderately-intense physical activity on most days of the week.
For older people who are generally active, start by increasing the volume of aerobic and/or resistance exercise being done. Some examples of aerobic exercise could be stationary cycling, brisk walking and swimming. Always warm up for 5 minutes and gently stretch before exercising at a moderate level (one at which a conversation can be easily maintained).
While undertaking resistance training, proper breathing consists of exhaling during the lift for 2-3 seconds and inhaling during the lowering of the weights for 4-6 seconds. Holding your breath while lifting weights should be avoided, and if a weight causes strain when used drop to a lighter weight.
Keep on Playing 🙂
Andrew@physiopro.co.za
BY:
General Health/Fitness