Use it or Lose

Use it or Lose it! : Use it or Lose it! The importance of Exercise in the Elderly © Katherine Kilpatrick MD, CCFP


Objectives : Objectives Know why exercise is important in the elderly Know what types of exercise are necessary Know what to advise the elderly re. exercise


Why is Exercise important? : Why is Exercise important? Lengthens life Decreases illness & disability Contributes to wellness


Exercise reduces disease and lengthens life : Exercise reduces disease and lengthens life Regular exercise increases life expectancy by 2-3 years Decreases cardiovascular mortality


Exercise keeps the elderly healthy : Exercise keeps the elderly healthy Improved body composition body fat bone health muscle mass metabolism Lower risk of diabetes, hypertension, & coronary artery disease


Exercise keeps the elderly healthy : Exercise keeps the elderly healthy Increased endurance & stamina muscle mass & strength flexibility   more independence fewer falls less disability


Exercise keeps the elderly healthy : Exercise keeps the elderly healthy Regular exercise delays age- and disease-related disability by 15 years


Exercise contributes to Wellness : Exercise contributes to Wellness Psychological benefits - mood, pain-relief


Exercise contributes to Wellness : Exercise contributes to Wellness Psychological benefits - mood, pain-relief Appetite/good nutrition


Exercise contributes to Wellness : Exercise contributes to Wellness Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels


Exercise contributes to Wellness : Exercise contributes to Wellness Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels Better sleep


Exercise contributes to Wellness : Exercise contributes to Wellness Psychological benefits - mood, pain-relief Appetite/good nutrition Regular bowels Better sleep Fewer medications


What 3 types of Exercise are necessary? : What 3 types of Exercise are necessary?


What 3 types of Exercise are necessary? : What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance)


What 3 types of Exercise are necessary? : What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance) Muscle strength (resistance)


What 3 types of Exercise are necessary? : What 3 types of Exercise are necessary? Cardiovascular (aerobic or endurance) Muscle strength (resistance) Flexibility and balance


Aerobic Exercise : Aerobic Exercise Gets the heart pumping, the blood flowing and the lungs expanding.


Aerobic Exercise : Aerobic Exercise Gets the heart pumping, the blood flowing and the lungs expanding. Walking (brisk)


Aerobic Exercise : Aerobic Exercise Gets the heart pumping, the blood flowing and the lungs expanding. Walking (brisk) Aqua fit or swimming


Aerobic Exercise : Aerobic Exercise Gets the heart pumping, the blood flowing and the lungs expanding. Walking (brisk) Aqua fit or swimming Low impact aerobics


Aerobic Exercise : Aerobic Exercise Gets the heart pumping, the blood flowing and the lungs expanding. Walking (brisk) Aqua fit or swimming Low impact aerobics Cycling


Strength training : Strength training Exercises performed specifically to develop strength


Strength training : Strength training Using free weights or machines


Strength training : Strength training Using free weights or machines Using body weight and resistance


Strength training : Strength training Using free weights or machines Using body weight and resistance Using therabands, exercise balls, or other tools


Flexibility and Balance Exercises : Flexibility and Balance Exercises To improve resilience and reduce fall risk


Flexibility and Balance Exercises : Flexibility and Balance Exercises Tai Chi


Flexibility and Balance Exercises : Flexibility and Balance Exercises Tai Chi Yoga


Flexibility and Balance Exercises : Flexibility and Balance Exercises Tai Chi Yoga Stair climbing


Flexibility and Balance Exercises : Flexibility and Balance Exercises Tai Chi Yoga Stair climbing Various boards, balls & other tools


Flexibility and Balance Exercises : Flexibility and Balance Exercises Tai Chi Yoga Stair climbing Various boards, balls & other tools Stretching


How much activity is enough? : How much activity is enough? Everyone should be “active living”


How much exercise is enough? : How much exercise is enough? Aim towards: 30-60 minutes moderate intensity exercise most days of the week


Advice to give the Elderly : Advice to give the Elderly Get medical advice if concerns about health conditions (esp. uncontrolled conditions)


Advice to give the Elderly : Advice to give the Elderly Get medical advice if concerns about health conditions (esp. uncontrolled conditions) Start low and go slow; increase gradually


Advice to give the Elderly : Advice to give the Elderly Get medical advice if concerns about health conditions (esp. uncontrolled conditions) Start low and go slow; increase gradually Get professional advice (e.g. personal trainer, physiotherapist) especially for weight training


Resources to assist the Elderly : Resources to assist the Elderly Public Health Unit YMCA Physiotherapy (private or hospital-based) Seniors’ Centre University-based health & wellness programs Canada’s Physical Activity Guide for Older Adults


Perceived barriers you need to know about : Perceived barriers you need to know about Lack of time Lack of knowledge Poor finances Fear of ridicule or injury Weather or transportation problems Lack of motivation


Objectives - Summary : Objectives - Summary Know why exercise is important in the elderly Know what types of exercise are necessary Know what to advise the elderly re. exercise


Any Questions? : Any Questions? ? ? ? ? ? ?