ARIMI FITRI MAT LUDIN Center for Healthy Ageing and Wellness, H-CARE - - PowerPoint PPT Presentation

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Jan 28, 2023 300 likes •506 views

Exercise Recommendation for Older Adults ARIMI FITRI MAT LUDIN Center for Healthy Ageing and Wellness, H-CARE Faculty of Health Sciences Universiti Kebangsaan Malaysia 50300 Jln Raja Muda Abd Aziz Kuala Lumpur MALAYSIA arimifitri@ukm.edu.my

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Exercise Recommendation for Older Adults

Center for Healthy Ageing and Wellness, H-CARE Faculty of Health Sciences Universiti Kebangsaan Malaysia 50300 Jln Raja Muda Abd Aziz Kuala Lumpur MALAYSIA arimifitri@ukm.edu.my

ARIMI FITRI MAT LUDIN

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Age is Just a Number

1.6% 40% 40%

muscle Strength

balance

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PHYSICAL ACTIVITY

Body movement, muscle activity

PHYSICAL EXERCISE

Planned, Structured, Repetitive & Purposive

PHYSICAL FITNESS

Cardiovascular, Muscular, Flexibility, Balance, Body Compo.

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Cardiovascula r capacity Body Composition Improves VO2max Lower resting & exercise HR Improves hemodynamic control Muscular Capacity Lowers body fat Increase muscle mass Improve bone mass Improves: strength & power Balance & Flexibility Muscular fitness contributes to better walking skill Reduce risk of falling Psychological well-being All component: emotional, self- perception, bodily perception & life satisfaction QoL Improves heath-related QoL *more evident on aerobic & flexibility Mood & Depression Provides as anti-depressant effect Cognitive Performance Higher BDNF Better cognitive function

The Benefits of PA & Exercise

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Specificity Reversibility Progression Overload FITT Tedium

Training Principle

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Recommendation – Endurance

Moderate Intensity

– 30 mins/day, 5 days/week – Brisk walk – slight increase of HR

Vigorous Intensity

– 20 mins/day, 3 days/week – Jogging – significant increase of HR

Mix of moderate and high

– 2 days moderate + 2 days vigorous

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Choices for Endurance Exercise

Outdoor Indoor

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Strength & Resistance Training

muscle works against resistance
improve strength & endurance
strength - to move
endurance - move for a longer

duration

Use It OR Lose It!

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2 times a week
At least 2 days rest gap
Major muscle groups
5-6 RPE scale
8 – 12 reps/set
3 sets/ex
Any resistance/weight

Recommendation – STRENGTH/RESISTANCE

DOSE RESPONSE RELATIONSHIP MINIMAL RECOMMENDATION - MINIMAL EFFECT

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Choices for Resistance Training

easiest, cheapest Free Weights Weight Machine Resistance tube/band low cost, convenient, safer Body weight requires balance coordination assisted & safer

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Rating of Perceived Exertion: RPE/Borg Scale

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Flexibility Training

Fleksibility = ability to move joint within its range of motion (ROM)

Loss due to age and disuse

Advantage

 risk of injury

prevent or reduce back pain

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Yoga, TaiChi, stretching
Stretch each muscle group
Till max
Hold for 20 - 30 sec (posssible up to 1 min)
Repeat 3 – 5 times
at least 2 days/week

Recommendation – Flexibility

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Balance Training

Important in elderly Exercise that improve agility and stability

reduce risk of fall

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2-3x/week
Backward walk,

single leg stand, tandem walk etc

Recommendation – Balance

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Approaches

Induce fear Personalized Integrate with existing activity

COMPLIANCE & BENEFITS

Personal touch Group vs individual Client centered

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Precaution Measures

Refer to your physician before starting your exercise regime.
on beta-blocker - reduced HR
on ODA/insulin - glucose within reachable distance
Loss of thirst sensation among elderly - requires extra precaution
exercise regularly
gradually increase intensity
rest between sessions
warm-up and cool down
don’t exercise when sick & fatigue
know proper form for any activity you do

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Dehydration Signs

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The Choice is Yours

If the individual becomes sedentary or significantly reduces the amount of training, the effects of training are lost. The body also adapts to inactivity