Healthy Ageing Flashcards
Benefits of physical activity in older adults
Maintaining independence Reduce mortality Reduce cv disease Reduce diabetes Improve strength and balance Reduce fall Social Reduce depression Slows cognitive decline Stimulate s bone growth Supple
Loss of functional capacity
Reduced kinesthetic awareness Reduced thermoregulation Reduced aerobic capacity 10% per per decade Decreased strength, 3% per year Decreased flexibility Decreased muscle power 3-4% per year Decreased bone density Decrease proprioception
Heidelberg guidelines
Used to classify levels of activity in older people
Group 1-> physically unfit, frail, unhealthy dependent
Group 2-> physically unfit, unhealthy independent, high risk of developing chronic medical conditions
Group 3-> physically fit, healthy
Hierarchy of physical activity
Elite->participate in high intensity sports
Fit-> moderate intensity sport
Independent-> light activity, hobbies, pass all adl’s
Frail-> light housework, all basic ADL’s
Dependent-> can’t do some basic ADL’s
Current guidelines
30 mins of moderate activity 5 days per week Same but lower intensity for >60 Short bouts of exercise Activities that are enjoyed Incorporated in to daily routines
Types of exercise
Endurance/aerobic-> health of heart lungs and circulation
Muscle strength and power-> decrease bone loss, ADL help
2-3 days per week with a rest day
Bone building-> stimulate bones by working against gravity
Balance-> help prevent falls
The national service framework for older people
Promoting an active and healthy life is a key theme
Intrinsic barriers to keeping active
Negative previous experiences Concerns about harm or over exertion Concerns about facilities Lack of confidence -> education, motivation and planning
Extrinsic barriers to physical activity
Environmental Availability of opportunity Attitudes of other people Cost Transport Sport policies -> further development
Methods to reduce intrinsic barriers
Provide information around life events-> pre retirement
Change perceptions of what it means to be healthy
Enhance self confidence and efficacy
Reassurance
Emphasise other benefits
Education
Methods to reduce extrinsic barriers
Positive image of older people Media promotion Community events Public education Walking groups Increase number of older people classes Improve environment Improve transport
Prevalence of physical inactivity
17% of adults
3% of disease burden
35,000 people die per year due to physical inactivity
29% m and 21% f participate in recommended levels
Over 80 40% m and 65% f are sedentary
