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Exercise As We Age

Exercise As We Age. PED . Demographics. 36 million older individuals Projected to double to 70 million Average Life Span 1900 – 48.3 for males, 51.1 for females 1990 – 72.1 for males, 79 for females. Life Span. Decreased childhood mortality Better medical care Enhanced living conditions

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Exercise As We Age

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  1. Exercise As We Age PED

  2. Demographics • 36 million older individuals • Projected to double to 70 million • Average Life Span • 1900 – 48.3 for males, 51.1 for females • 1990 – 72.1 for males, 79 for females

  3. Life Span • Decreased childhood mortality • Better medical care • Enhanced living conditions • Availability of health care • Improved health and sanitation • Better nutrition • Media keeps us informed

  4. Factors Affecting Life Span • Race • % of people over age 65 years • White – 11% • Hispanic – 3.6% • African American 2.4%

  5. Factors • The wealthy live longer. • Married males live 8 years longer than unmarried. • Married females live 3 years longer than unmarried.

  6. Factors • People who handle stress live longer • People with more social contact live longer • People who exercise live longer!!!!!!!!

  7. Will the Average Life Span Continue to Increase??

  8. Significance for the 21st Century • Less likely to be married • More likely to live alone • Less likely to belong to volunteer organizations • Less likely to visit informally • Less likely to be active in daily activities • Becoming resistant to antibiotics • Environmental Problems • Stress!! • Technology

  9. Economics • We currently spend about $50 billion annually on health care and if the life expectancy does continue to lengthen this will only increase. • That is where people involved in health and wellness come in. • Exercise is cheap.

  10. Topics • Measuring Body Comp • Muscle Changes • Osteoporosis • Joints and Flexibility • Cardiovascular • Pulmonary • Cognition

  11. Topics • Emotions • Hormones • Thermoregulation • Eye/Ear/Balance/Nervous System Diseases • Exercise Prescription • Recommendations • Contraindications

  12. Body Composition • 1. The distribution of fat changes with age • Men with age accumulate fat around the torso and internally around organs • Women fat increases internally as well

  13. Body Comp • 2. % of fat increases with age • Why? • Genetics • Changes in diet • Slowing of metabolism (about 10%/decade) • DECREASE IN PHYSICAL ACTIVITY!!

  14. Body Comp • Study of masters athletes – they had lower body fat than their inactive counterparts but still were 5-10% higher than younger athletes

  15. Methods of Estimating • UWW • Skinfolds • BIA

  16. Estimating % Fat in an Older Individual • UWW Problems • 1. Changes in mineral content (FFW) • 2. Changes in total body water • 3. Equations we use may not be accurate • 4. Difficult to UWW these individuals due to ambulatory/physical limitations

  17. Estimating % Fat in the Older Individual • Skinfold Problems • 1. Elderly distribute fat more internally so subcutaneous skinfolds may not be accurately depicting the amount of total fat in the body • 2. Equations for the old and oldest groups have not been developed • 3. Equations are developed using UWW

  18. Estimating % Fat • BIA Problems • 1. Affected by hydration status and total body water (the conductance of an electrical current)

  19. Changes in Muscle • 1. Decreased Muscle Mass – lose 3kg/decade • 2. Higher % ST than younger people • 3. Changes in blood distribution to muscles • 4. Decreased pH in a muscle cell • 5. Stiffer muscles • 6. Decreased Strength

  20. Graph

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  22. Study • Fiatarone 1990 • 10 subjects 86-96 yrs • CAD, osteoarthritis, hypertension, osteoporosis • 8 weeks of resistance training; 3 x/week • Knee extensors

  23. Results • Average increase in strength 174% and was not beginning to plateau at the end of 8 weeks • Improved gait speed 48% • Two subjects eliminated use of their canes • One subject who couldn’t rise from a chair could • This was only one muscle group!!

  24. Exercise and Muscle Changes • 1. Increased Strength • 2. Increased Mass • 3. Decreased loss of motor neurons • 4. Increased perfusion of muscle • 5. Increase in nerve conduction velocity to muscle • 6. Change in fiber types???

  25. Osteoporosis • About the 3rd decade the rate of bone formation fails to keep pace with bone loss (start losing about 1%/year) • Especially women • Diet • Less bone mass to begin with • Longer life span • Depletion during pregnancy and lactation • Hormones (Calcitonin, PTH, Vitamin D, Estrogen)

  26. Osteoporosis Prevention • Estrogen Replacement Therapy • Calcium Supplementation • Weight Bearing Exercise

  27. Joints and Flexibility • It would serve little purpose to have strong bones and muscles if the bones cannot be moved through their range of motion. • Therefore, flexibility is an essential component of fitness!!

  28. Flexibility • Maintained by using the joints and by participating in physical activity • When a joint is unused the muscles that cross the joint shorten and reduce the ROM • Flexibility naturally leads to more physical activity

  29. Other Considerations • Osteoarthritis – chronic degenerative disease of the joints that affect ~80% of adults over 65 • Compensatory physical movements may result in: • Metabolically less efficient movements • Biomechanical changes that lead to misalignment and injury

  30. Exercise and Joint Flexibility • 1. Enhances tensile strength of the tendons and ligaments • 2. Maintains strength of the muscles crossing the joint • 3. Reduces pain seen with osteoarthritis so ROM can be maintained • 4. Increases sense of well-being

  31. Cardiovascular System • Too many to name them all!!! • 1. Mechanical and Anatomical Changes in the Heart/Blood Vessels • 2. Decrease in Max HR • 3. Increase in BP • 4. Postural Hypotension • 5. Change in Recovery HR

  32. Cardiovascular • 6. Amount of blood pumped with each beat decreases (SV) • 7. Change in Blood Constituents (RBC, hemoglobin, cholesterol)

  33. Exercise and Cardiovascular • Decrease BP • Increase SV (blood ejected per beat) • Increase RBC production • Conditions the heart • Lowers bad cholesterol, raises good • Recover from exercise faster

  34. Pulmonary Function • 1. Chest Deformities • 2. Increased upper airway infections • 3. Narrowing of smaller airways • 4. Decreased surface area of lungs • 75m2 at age 20 • 50-60 m2 at age 80

  35. Pulmonary Function • 5. Loss of lung elasticity/tissue • 6. Changes in lung volumes • 7. COPD • Shortness of breath • Cough • Poor exercise tolerance • Infections • Excess mucous

  36. Will Exercise Help With Pulmonary Function? • 1. Prevent osteoporosis (changes in chest) • 2. Condition ventilatory muscles • 3. Tissue damage may be irreversible • 4. Improved immune function

  37. Cognition • Memory/Reasoning/Comparison/Perception of Effort etc… • Tend to lose cognitive function with age

  38. Exercise and Cognition • Hypotheses • 1. Increased Blood Flow to Brain • 2. Increase in Neurotransmitters of brain • 3. Helps us remain alert and stimulates attention processes • 4. Anatomical changes in the brain

  39. Emotions • 1. Increased depression • Decline in health • Loss of physical ability • Death of loved ones • No job • Worries about money • Fear of being alone • Almost twice as many people over age 65 commit suicide compared to those under 65

  40. Emotion • 2. Ability to deal with stress • When old rats are stressed they can initiate a stress response but cannot turn it off (state of chronic stress)

  41. Exercise and Emotion • 1. Improves mood • 2. Increases our ability to cope with stress • 3. Decreases depression • 4. Distraction • 5. Mastery • 6. Social interaction and approval

  42. Hormones • Many changes!! • Bone Regulation Hormones • Growth Hormone • Insulin

  43. GH • Decreases with age. • Supplement as a treatment for aging??

  44. Insulin • Decreased Sensitivity of Beta receptors of the pancreas • Decreased Response at the cellular level • Increased Levels of Blood Glucose • Diabetes

  45. Exercise and Hormones • Stimulates bone formation • Increased Protein Synthesis (muscle) • Helps maintain Blood Glucose • Increases sensitivity of the cells to insulin • Will lose concentration of certain hormones but can counteract the losses

  46. Thermoregulation • 1. Possibly lower baseline body temps • 2. Dehydrated?? • Dysfunctional thirst mechanism • Decreased renal function

  47. Thermoregulation • 3. Impaired Heat Stress Response • Decreased skin blood flow to cool off • Decreased sweating rate • Dehydrated

  48. Exercise and Thermoregulation • 1. Increases skin blood flow • 2. Increases efficiency of sweating • 3. Helps retain the thirst mechanism • 4. Increases blood volume

  49. The Aging Eye • 1. Inability to dilate pupils • 2. Cataracts • 3. Glaucoma • 4. Drooping eyelids • 5. Sunken eyeballs • 6. Difficulty Distinguishing colors

  50. The Aging Ear • Decreased Hearing Capacity • Result: • Isolation from society • Difficulty in communicating • Loneliness • Difficulty in determining direction a sound came from • Don’t hear the beeps of machines

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