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

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

Age is Just a Number muscle 1.6% 40% 40% balance Strength

PHYSICAL ACTIVITY Body movement, muscle activity PHYSICAL EXERCISE Planned, Structured, Repetitive & Purposive PHYSICAL FITNESS Cardiovascular, Muscular, Flexibility, Balance, Body Compo.

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

Specificity Progression Overload Training Principle Reversibility Tedium FITT

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

Choices for Endurance Exercise Outdoor Indoor

Strength & Resistance Training • muscle works against resistance • improve strength & endurance • strength - to move • endurance - move for a longer duration Use It OR Lose It!

Recommendation – STRENGTH/RESISTANCE • 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 DOSE RESPONSE RELATIONSHIP MINIMAL RECOMMENDATION - MINIMAL EFFECT

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

Rating of Perceived Exertion: RPE/Borg Scale

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

Recommendation – Flexibility • 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

Balance Training Exercise that improve agility and stability ● reduce risk of fall Important in elderly

Recommendation – Balance • 2-3x/week • Backward walk, single leg stand, tandem walk etc

Approaches Integrate with Induce fear Personalized existing activity COMPLIANCE & BENEFITS Personal touch Group vs individual Client centered

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

Dehydration Signs

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