Healthy span for Elderly is the key to their successful Aging.

1. P. Senthil M.P.T
Professor in Cardiorespiratory Rehabilitation
MSAJ College of Physiotherapy

2. Objective
 Healthy Aging
 Need of Health-Related Fitness for Elderly.
 Benefits of Health-Related Fitness

3. Introduction
 Aging- The process of Growing Old or Maturing.
 Aging is a Multi-Faceted Process
 Genetics
 Lifestyle
 Disease
Previously Aging- 65
Oldest-old- 85
Youngest-old- 75

5.  Aging population – Population aging is a shift in the
distribution of a country's population towards older
ages.
 India's older population will increase dramatically over
the next four decades.(Population Reference
Bureaue,2012).
 India's population ages 60years 8% in 2008 will
increase 19% in 2050.(National Institute on Aging)

6.  By 2042, the share of Indians 60 years and older is
projected to exceed children and youth ages 14 and
younger.(Chatterji et al, 2008)
 By 2050, Life expectancy at birth is projected to reach
74 Years.

7.  Old –age Dependency ratio- the number of people
ages 60 and older per person ages 15 to 59 is expected
to rise from 12 per 100 to 31 per 100 by 2050.

8. Whether they are Living
Successful Aging?

9.  They fail to Adapt Effectively to their
 Sedentary lifestyle
 Cigarette smoking
 Increased body mass index
 Increased fatness
 Decreased Exercise in Mid-life and Late Adulthood.

10. • Associated with reduced Functional
Capacity and chronic illness
 Physical inactivity and maintenance of a sedentary
lifestyle increases risk to aging individuals(Martinez
ME et al, 1999)
 Healthy Aging is an issue of increasing importance as
the size of the older population continues to grow

12. Epidemiological Evidence
 Strong association between regular physical activity /
physical fitness and all causes of death

13.  Gerontology- To improve Health Span of elderly
people.
 (Total number of years a person remains in Excellent
Health)

15. Age-related changes
 The normal changes with aging reduce functional
capacity.(Brill PA et al,2000)
 Changes in:
 Fitness Capacity
 Muscle
 Body Composition

16. Age and reduced physical activity
•As the age increases
the physical activity
reduces
•After 55years age
more the physical
inactivity.
•Females are less
active than men

17. Cardiovascular Changes
Cardiac Function Heart Rate, heart
output and volume of
blood ↓
Vascular Function Arteries stiffen &
harden
Blood Pressure BP @ rest ↑
BP receptors become
less sensitive

18. Muscular Changes
Muscle Strength &
Power
↓ ~40years
Lower limb ↓ > Upper
Limb
Muscle Endurance Declines
Motor Performance Speed of simple and
repetitive movement
slows.
Flexibility and joint range
of movement
Declines

19. Body Composition Changes
Weight ↑ 30-50yrs, until ~70yrs,
then ↓
Body Fat Body fat ↑30-50 yrs.
Muscle Mass Loss of MM= ↓ muscle
speed
Bone Density Peaks in late 20s. BMD
↓ 0.5%.yr after ~40

21. Why fitness for elderly
 Longevity
 Quality of Life
 Socialization
 Weight control
 Disease prevention
 Disease management
 ….(I could go on)

22. What are the types of fitness training?
 Skill-Related Fitness
Health-Related
Fitness

23. Health-Related Fitness Components
 Aerobic Fitness
 Muscular Strength and Endurance
 Flexibility
 Body Composition

25. Principles of Fitness
 Frequency
 Intensity
Time
Type

26. Frequency
 5 days a week

27. Intensity
Moderate Exercise
Equivalent of BRISK
WALK
 Noticeably
accelerates RH
 Able to talk
 “talk test”
RPE 5-6 out of 10

28. Muscular Strengthening
 Exercise large muscle groups
 8-12 reps; should fatigue by last rep
 Rest 2-3 minutes between exercises
 1 set good, 2 sets better
 Rest day in between

29. Flexibility
 As we age muscles become shorter and lose their
elasticity
 Aging can affect the structure of your bones and
muscles causing pain and decreased range of motion
in the shoulders, spine and hips.
 Stretching is an important part of elderly
 Flexibility of your joints, and help you remain active
and independent.(2days/week, 10-15 minutes).

30. Balance Training
 It is needed for Elderly who are risk of Fall injury.

31. Guidelines for Training
 Train the way you want your body to change
 Train regularly
 Start slowly, and get in shape gradually; do NOT
OVERTRAIN
 Warm up before exercise
 Cool down after exercise
 Exercise Safely

32. Guidelines for Training
 Listen to your body, and get adequate rest
 Cycle the volume and intensity of your workouts
 Vary your activities
 Train your mind
 Fuel your activity appropriately
 Have fun
 Track your progress
 Keep your exercise program in perspective

33. Progression of an Exercise Program: Get in Shape
Gradually

34. Amount of Exercise for Fitness
Benefits

35. Physical Activity Pyramid

36. Reduces Risk of Heart Disease
Stronger Bones &
Muscles
BENEFITS
OF
FITNESS
Helps Maintain Healthy Body Weight
Reduces
Stress

37. Benefits of Different Types of
Programs

39. Aerobic exercise Strength training
•Heart and
lung
function
•Endurance
•Muscle
mass and
strength
•osteoporosi
s
Functiona
l capacity
Improved health status
Independent living
Quality of life
longevity

40. Conclusion
 Exercise is the Best Medicine for successful Aging!

41. Thank you