Exercise and the Elderly

The aging process has a system-wide affect on the body, from decreases in mental processes to muscle weakness and fatigue. Implementing a daily exercise regime is the best way to combat the effects of aging.

It is possible that some exercises might be contraindicated when combined with certain health conditions and some types of medication; therefore, a physician should be consulted.

Prevent Injury

The number one accident-related injury among the elderly is falls. This is due to decreases in muscle strength in the lower limbs. Joint health is also an issue because aging joints may suffer from arthritic conditions and reductions in range of motion. Therefore, the main focus of an exercise program should be on increasing muscle strength.

Benefits of Exercise

In addition to strength training, the benefits of exercise include:

• Improved balance
• Increased oxygenation to the brain and other vital organs
• Increased bone density, reducing the risk of osteoporosis

Exercise is movement, and the art of movement encompasses a wide range of activities—from the slow, methodical form of Tai Chi to the fast-paced rhythm of dance. Movement is an excellent way of achieving overall health in that it:

• Helps stabilize the core
• Increases blood flow and oxygenation
• Improves posture and balance
• Improves range of motion
• Reduces pain and discomfort
• Improves mental clarity
• Can stabilize mood

What to Do?

One of the best types of exercise for the aging body is swimming as the water acts as a cushion, taking pressure off of the joints and muscles.

Walking, another excellent exercise, works all the major muscle groups, provides for deep breathing for lung health, and gives the sensory organs a boost. Once improvements in balance, muscle strength, and bone density are achieved, more vigorous exercises can be added, such as running and cycling.

Other forms of movement include leisure sports such as tennis, racquet ball, golf, horseback riding, dance, and Tai chi.

Fast Results

Most of us take movement without pain for granted. But after the age of 40 we start to experience the effects of aging: lower back pain, shoulder aches, arthritic hands, hip discomfort, and generalized loss of range of motion. Movement in any form, whether it is ballroom dance, aerobics, or tennis, is going to show an immediate and lasting improvement in overall physical strength and endurance.

Over the years, alternative health practitioners have made tremendous strides in improving overall muscular function by way of body mechanics, postural alignment, and balance—by using physical therapies such as in the Alexander technique, Feldenkrais, and Trager.

Nutritional Health

The development of an exercise program would not be complete without the assessment of nutritional needs, respiratory, heart, and circulation function.

Muscle mass and fat stores decrease as we age, giving the appearance of loose skin and prominent bones. This is made worse by the decrease in taste buds resulting in foods that taste bland and flavorless. Because our sweet buds are the last to go, the elderly tend to favor simple carbohydrates (cookies, cakes, and chocolate).

The tendency to abuse sweets can result in nutritional deficits; because exercise burns calories, if the body is already energy-deficient, any further caloric loss could impact vital bodily functions.

Respiratory Health

The ability to breathe should be painless and effortless. But aging takes a toll on the respiratory system as well, with decreases in elasticity of vital tissues.

Impacting this system further is the fact that smoking is very common among the elderly, mostly due to it being an acceptable practice in their youth. Whether there is a history of smoking or a current smoking concern, respiratory considerations must be assessed.

Exercise increases breathing rates, which could worsen respiratory conditions such as asthma, emphysema, and chronic bronchitis. This does not mean that a person on oxygen therapy can’t exercise, but the type of program may need to be modified to factor in oxygenation issues.

Cardiovascular Health

Lastly, cardiovascular disease is a growing concern among the elderly. Although the benefits of exercise are immediate, the program must be gradual. A baseline EKG and treadmill test should be done to determine the impact on the heart.

Medication

All medication has the potential for side effects. That being said, most of the side effects are fairly benign. The problem is drug interactions; it is not uncommon for an older person to be on several different medications.

For example, Diazepam, a common sedative often prescribed for generalized anxiety, can cause dizziness. Combine the potential for dizziness with a 65-year-old asthmatic who decides to take on a running program and the result could be disastrous.

In conclusion, an exercise program should be encouraged for the aging adult. With a little careful planning, the benefits will be immediate and the health implications far-reaching.

References

American Family Physician: http://www.aafp.org/afp/20020201/427ph.html

Science Daily: http://www.sciencedaily.com/releases/2007/12/071219202948.htm

The American Cancer Society: Click Here