2 page essay comparing and contrasting the two experiences and your physical capacity in both ---reflection on changes in proprioception and sensory information with aging.
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LecturePhys.Activity.pptxPhysical Activity and Leisure in Maintaining Health
RCEA 435
1
Physical Activity
Health for all ages
In adults it is recommended that 30 minutes of moderate intensity exercise is performed 5 days per week
Alternatively 20 minutes of vigorous intensity exercise 3 days per week.
Physical Activity
Additionally
Muscle strengthening exercises
Total body
One set of 8-12 reps per muscle group
One day per week
Compliance?
Compliance?
5
Benefits
6
Benefits
7
WHO Recommendation
CDC Recommended Minimum
9
CDC Recommended For Better Health
10
Aerobic Exercise
Or Cardio, is designed to elevate heart rate
Can be anything from mowing the lawn to talking a walk in the mall
As long as the person is at moderate to vigorous intensity for more than 10 minutes at a time it counts.
Intensity
While there are technical definitions of light, moderate and vigorous intensity these are too complicated to use in ordinary life
So to get an idea
On a zero to ten scale where zero is sitting and 10 is working as hard as you can
Moderate is a 5 to 6
Vigorous is a 7 to 8
Vigorous is counted at twice the rate at moderate (i.e. 1 min Vigorous = 2 min Moderate)
Muscle Strengthening Exercises
Weight Training
Resistance Bands
Body weight exercises
Physical Labor (hard yard work)
Yoga
Recommended to do multiple sets (2-3) rather than single sets.
Safe to Exercise?
All older adults who are not active and who want to start an exercise program should have a medical exam and ask a doctor if it is safe to exercise.
Particularly if they have 2 or more cardiovascular risk factors
Diabetes
Lung Disease
In some instances there are absolute and relative contraindications for exercise based upon medical diagnosis.
Absolute Contraindications
Acute MI recently
Ongoing angina
Cardiac arrhythmia
Endocarditis
Aortic Stenosis
Decompensated Heart Failure
Pulmonary embolism
Acute Myocarditis or Pericarditis
Aortic Dissection
Physical Disability that precludes safety
15
Relative Contraindications
Tachyarrhythmias
Heart Block
Hypertropic obstructive cardiomyopathy
Recent stroke or ischemic attack
Blood Pressure >200/110
Uncorrected medical conditions
16
Benefits of starting Exercise at Age 50
17
Study by the Cooper Institute
Exercise and Alzheimer's Disease
Other Benefits
Exercise
These guidelines are relevant to all healthy adults aged 65 years and above, unless specific medical conditions indicate to the contrary, irrespective of gender, race, ethnicity or income level. They are also relevant to individuals in this age range with chronic NCD conditions or with disabilities. Individuals with specific health conditions, such as cardiovascular disease and diabetes, may need to take extra precautions and seek medical advice before trying to achieve the recommended levels of physical activity for older adults.
Strong evidence demonstrates that compared to less active men and women, older adults who are physically active have:
• lower rates of coronary heart disease, hypertension, stroke, diabetes, colon and breast cancer, a higher level of cardiorespiratory and muscular fitness,
• healthier body mass and composition and enhanced bone health; and
• higher levels of functional health, a lower risk of falling, and better cognitive function.
Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time. Inactive adults and those with disease limitations will have added health benefits when they become more active.
Recommendations: In older adults of the 65 years and above age group, physical activity includes leisure time physical activity, transportation (e.g. walking or cycling), occupational (if the individual is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. The recommendations in order to improve cardiorespiratory and muscular fitness, bone and functional health, reduce the risk of NCDs, depression and cognitive decline are:
1. Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous- intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, older adults should increase their moderate- intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and vigorous-intensity activity.
4. Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
5. Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days a week.
6. When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.
For further information see: http://www.who.int/dietphysicalactivity/pa/en/index.html or contact WHO on [email protected]
65 years and above
Global Recommendations on
Physical Activity for Health
© World Health Organization 2011
