Week 8b: Healthy Aging and Physical Activity

Question 1

Hierarchy of physical function: group 1

Answer 1

Physically fit and healthy

Question 2

Hierarchy of physical function: group 2

Answer 2

Physically unfit and unhealthy independent

Question 3

Hierarchy of physical function: group 3

Answer 3

Physically unfit frail and unhealthy dependent

Question 4

Basic activities of daily living

Answer 4

ESSENTIAL AND ROUTINE
Dressing
Locomotion
Continence
Eating
Transferring
Walking and moving around

Question 5

Instrumental activities of daily living

Answer 5

COMPLEX PLANNING AND THINKING
Using a telephone
Traveling
Shopping
Preparing meals
Housework
Taking meds

Question 6

Tips to get fit for older adults

Answer 6

2.5 hours of moderate-vigorous-intensity aerobic activity each week
Spread out activities into sessions 10 minutes
Muscle and bone strengthening activities twice a week

Question 7

Types of physical activity

Answer 7

1. Aerobic (or endurance)
2. Strength
3. Flexibility
4. Balance
5. Functional

Question 8

Aerobic

Answer 8

• Supplies O2 to brain
• Walking, jogging, swimming
• 20-30 min moderate intensity

Question 9

Flexibility

Answer 9

• Increased freedom of movement for everyday activities
  ex. yoga, leg raises, swimming, tai chi

Question 10

Balance

Answer 10

Improves stability and prevents falls

Question 11

Functional

Answer 11

Combination of strength and balance

Question 12

What type of physical activity is most important for older adults?

Answer 12

Functional

Question 13

Benefits of physical activity (regardless of age)

Answer 13

• Decreased blood pressure
• Increased strength and CV endurance
• Increase balance
• Increase lung and breathing function
• Improve immune function
• Reduce depression and anxiety
• Control obesity
  **improves quality of life

Question 14

Benefits of physical activity for older adults

Answer 14

• Improves ability to perform tasks
• Prevents weak bones and muscle loss
• Improves joint mobility
• Improves sleep
• Reduces risk of chronic illness
• Extends years of activity and independent living
• Lowers risk of dementia
• Reduces falls and injury

Question 15

Diabetes and physical activity

Answer 15

• Preventing sugar from building up in blood
• Lowers blood pressure
• Aerobic and resistance exercise

Question 16

How to improve cognitive aging?

Answer 16

1. Physical activity
2. Social/leisure activities
3. Intellectual engagement
4. Nutrition
5. Stress management
6. Sleep

Question 17

Physical activity & cognition

Answer 17

Treats cognitive decline
Reduce cognitive decline and dementia by 20%
Best in combination w other cognitively demanding tasks

Question 18

Social/leisure activities & cognition

Answer 18

1. Social activity with global cognition, overall executive functioning, working memory, visuospatial abilities and processing speed
2. Social networks with global cognition
3. Social support with global cognition and episodic memory

Question 19

Social relationships and cognition

Answer 19

Maintain and improve cognition and mental well-being

Question 20

Intellectual engagement and cognition example

Answer 20

Digital photography and knitting activities= memory improvement

Question 21

Hows does intellectual engagement improve cognition?

Answer 21

Activities protect the brain by establishing cognitive reserve

Question 22

Nutrition- calorie restriction

Answer 22

Beneficially effects cognitive aging
- reduces risk of chronic disease and mental health
- ex. mediterranean diet =lower risk of dementia

Question 23

Stress and cognition

Answer 23

Brain releases toxins that attack the hippocampus and it shrinks
- increased risk of Alzheimer’s and dementia

Question 24

Sleep and cognitive decline

Answer 24

• Sleep deprived= impaired amygdala= stress
• Perceive everyone around you as threatening