Healthy ageing Flashcards
What is defined as a sedentary lifestyle?
less than 30 minutes of activity
per week
What conditions is inactivity a risk factor for?
Coronary heart disease (CHD)
HTN
Strokes
Obesity
DM T2
Colorectal cancer
Breat cancer
OA
Osteoporosis
Stress and anxiety
Lower back pain
Which cancers in particular have a reduced risk in active adults?
Colon cancer
Breast cancer
What is the effect of exercise in older people?
It reduces all forms of mortality
How does regular physical activity affect cognitive decline?
It slows cognitive decline
How does the level of physical activity of older people compare to younger people?
Older people are more sedentary
At what rate is muscle strength lost in older people?
Over 70 you lose
3% muscle strength
per year
What is the global prevalence of inactivity?
17%
What is the recommended adult guideline for physical activity?
30 minutes of at least
moderate intensity
physical activity (aerobic)
on at least 5 days a week
(so 3.5 hours a week)
What does moderate intensity physical activity actually mean?
implies the heart rate
and work of breathing
are increased so
a person will feel an increased warmth
but is able to maintain conversation
Should the 30 minutes of be in a single block per day?
No. It could be split into e.g. 3x 10mins
What are the components of physical activity?
Endurance (aerobic) activities
Muscular strength and power exercises
Bone building exercises
Balance exercises
Flexibility exercises
How often should muscle strength and power exercises be performed per week and how much rest?
Strengthening exercises should be performed on 2-3 days
per week
with a day of rest between work-outs
e.g. work, rest, work, rest, work, rest, rest
What in particular benefits from regular aerobic exercise in the elderly?
Stroke
Falls
Mental Health
What is the best exercise to reduce falls?
Tai Chi
