Active AgingGet Moving Kentucky!

Moving for Health Lesson Series

The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.

Topics of Focus• Physical Aging Process

• Key Modifiable Factors

• Benefits of Activity

• Types of Activity

• Mental Wellbeing and Physical Activity

• Arthritis

Physical Changes• Decrease in lean body mass and strength

• Decrease in endurance capacity – less able to meet the demands of physical

work, such as daily chores or activities like climbing the stairs or walking longer distances

• Increased fatigue or feelings of tiredness

Key Modifiable Factors• The behaviors we have control over which

slow or quicken physical decline:

– Physical activity– Body fat– Muscle mass– Nutrition– Smoking

What the Experts Say…• American College of Sports Medicine:

– exercise reduces and prevents many of the declines in function associated with aging

• World Health Organization:– pinpoints physical activity as the most

effective way to influence a person’s health and ability to function, which can maintain a high quality of life in old age

Benefits of Physical Activity

• Benefits related to declines of aging:– Improved heart health– Increase in muscle mass and strength– Improved bone health– Improved ability to hold the body in good

posture– Improved flexibility

Benefits of Physical Activity

– Reduced risk of falls– Preserved cognitive or mental abilities– Decrease in the symptoms of depression– Increased self-worth– Increased feelings of control over one’s health

Types of Activity

• Three types for overall fitness:

– Endurance activity– Resistance training– Balance and flexibility training

Endurance Activity Increases the heart rate for an extended

period of time

Can improve heart health

Examples include:• Walking• Dancing• Vigorous cleaning – mopping, vacuuming,

scrubbing• Group exercise – chair aerobics, aquatics, low

impact aerobics• Vigorous yard work – lawn mowing, raking, pruning

Endurance Activity• 30 minutes of moderate-intensity activity on

most, preferably all, days

• Begin with low intensity activities and very gradually work up to moderate intensity activity

• Warm up at least 5 minutes

• Cool down 10 – 15 minutes

Endurance Activity How to measure intensity:

Low intensity = able to carry on a full conversation without being out of breath

Moderate intensity = still able to talk to someone, but difficult to have conversation due to increased breathing and heart rate

High intensity = able to speak only a few words due to being out of breath

Resistance Training• Sarcopenia

– Loss of lean body mass due to aging– Mid 20s: 4% loss every 10 years– Age 50: 1% loss every year

• Resistance training is:– Muscles working against some kind of

resistance or force which makes them strong• Resistance can be in the form of weight machines,

hand weights, or stretch bands or tubes• Daily activities such as cleaning, gardening, and

walking may help in maintaining muscle strength

Resistance Training

• Resistance training can:

– Increase muscle strength and endurance– Reduce risk of falls– Improve overall ability to move– Aid in ability to perform normal, daily activities

more easily– Aid in ability to extend years of independence

and self-sufficient, functional living

Resistance Training

• 8 to 10 exercises that work each of the major muscle groups

• Do at least two times a week with 48 hours of rest between sessions

• Begin with one set of 10 to 15 repetitions

Balance and Flexibility Training

• Balance– When combined with activities that build

muscle strength, can reduce the risk of falling – Helps to maintain overall physical function

and ability to perform daily activities

Balance and Flexibility Training

• Balancing activities can include:

– Standing with feet together– Standing with feet apart– Standing on one leg– Standing with feet together and raising onto

your toes– Walking on a straight line– Walking heel-to-toe

Balance and Flexibility Training

• Flexibility– ability of joints to move through their full range

of motion – maintaining flexibility throughout aging may

make everyday movements easier and less painful

Balance and Flexibility Training

• Flexibility can be increased through stretching

• If you are new to physical activity, flexibility training may be the best place to start

Balance and Flexibility Training

– Warm up before stretching– Stretch each of the major muscle groups– Focus on static stretches, those in which you

slowly ease into the movement and hold– Hold each stretch for 10 to 30 seconds– Perform each stretch at least 4 times– Stretching should be performed at least 2 to 3

days a week– If it hurts, stop! Stretch only to mild discomfort,

not pain

Mental Well-being• Immediate mental benefits:

– Feelings of relaxation– Reduced stress and anxiety– Improved mood

• Long term mental benefits:– Improved cognitive ability– Improved motor control

Mental Well-being

• Additional benefits include:– Improved self-esteem and self-worth– Decrease in depression symptoms and

behaviors

Arthritis• Most common form is Osteoarthritis

– Cartilage covering the ends of bones in the joints deteriorates

– Bone begins to rub against bone– Pain and reduced movement result

ArthritisIt is very important to seek the guidance of a

physician and physical therapist to develop an individualized program.

Start slowly and follow a program specifically designed for you.

Arthritis• Balanced program suggested for the

general adult population applies to those with arthritis– Flexibility or range-of-motion training

• stretching

– Resistance training• weights or exercise tubes

– Endurance training• walking, biking, dancing

Arthritis• May begin only with flexibility and

resistance training

• Gradually include endurance activities such as walking or biking – Add 5 minutes 3 times a day for a total of 15

minutes– Gradually add time to reach a goal of 30

minutes a day most days of the week

Arthritis• Benefits of water exercise

– Warm water can raise body temperature and increase circulation

– Water provides a gentle environment for exercising the joints and muscles

– Water supports the body weight, putting less stress on the joints during movement

– Water can act as a form of resistance to strengthen muscle and provide a gentle increase in intensity

Guidelines for Physical Activity and Arthritis

– Reduce pain and swelling by applying treatment to the areas that will be involved in the activity

• Soothing, comfortable heat for 20 minutes• Cold for 10 to 15 minutes at a time

– 10 to 15 minute warm up– Wear comfortable clothing– Wear shoes designed for physical activity– Stop if you feel any pain during your activity

• Gently rub and stretch muscle pains or cramps until pain is gone

– Cool down and gently stretch for at least 10 minutes after activity

Summary• Regular physical activity can help slow the

physical declines of aging

• Regular physical activity can enhance mental well-being and aid in maintaining brain function

• Include endurance activity, resistance training, and balance and flexibility training

Sources

• American College of Sports Medicine, ACSM’s Guidelines for Exercise Testing and Prescription, 6th ed., Baltimore: Lippincott Williams & Wilkins, 2000.

• American College of Sports Medicine, ACSM Fit Society Page, Fall 2001 available online at www.acsm.org/pdf/fitsc401.pdf.

• Judge JO. Balance training to maintain mobility and prevent disability. Am J Prev Med. 2003; 25(3Sii): 150-156.

• Stewart KJ. Physical activity and aging. Ann NY Acad Sci. 2005; 1055: 193-206.

• Cress ME, Buchner DM, Prohaska T, Rimmer J, Brown M, Macera C, DiPietro L, Chodzko-Zajko W. Best practices for physical activity programs and behavior counseling in older adult populations. J Aging and Physical Activity. 2005; 13:61-74.

• Heyward, Vivan H., Advanced Fitness Assessment & Exercise Prescription, 3rd ed., Champaign: Human Kinetics, 1998.

• Arthritis Foundation. The Facts About Arthritis, Exercise and Your Arthritis, Water Exercise. All available online at www.arthritis.org.

• U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute on Aging – Exercise: A Guide from the National Institute on Aging (2001) available online at http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf

Contact your local

County Extension Office

for more information.

Visit the current HEEL Web-site at:www.ca.uky.edu/heelwww.ca.uky.edu/heel

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the University of Kentucky College of Public Health.

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.