Active aging; exercise and the older athlete - includes related article

Active Aging Exercise and the older athlete

Until recently, promotion of exercise programs for seniors was rather nonexistent. From the results of prolonged bed rest and exercise studies involving older individuals, research has concluded with regular exercise, the elderly can expect to receive most of the benefits enjoyed by younger people as a result of physical fitness.

Some of the benefits of regular exercise include: * Improvement and maintenance of cardiorespiratory fitness. * Improvement and maintenance of muscle strength, endurance and flexibility. * Regulation of metabolism and weight gain (maintain lean body mass). * Regulation of blood pressure. * Prevention of loss of bone mass. * Lowered concentration of fatty substances in the blood, thereby preventing or reducing the effects of heart disease. * Improved psychological health (improved self-image). * Thinner and more elastic (younger) blood vessels. * Maintenance and improvement of maximal oxygen uptake. * Maintenance of glucose regulation.

Heart Rate. Maximal heart rate is age related. This means as we get older, our maximal heart rate declines. The main reason for the decline is reduced elasticity of the heart wall and a decrease in the time it takes the heart to fill with blood. The maximal heart rate is usually represented by 220 minus one's age in years. Other factors that affect maximal heart rate include certain types of medication, as well as known or suspected cardiovascular disease. Ideally, anyone over the age of 40 wishing to start an exercise program should be evaluated on a treadmill to obtain an accurate maximal heart rate. The accuracy of estimating training intensity based on heart rate diminishes when working with the elderly.

Maximal Oxygen Uptake. Maximal oxygen uptake is the single best predictor of aerobic fitness. It represents the greatest amount of oxygen that can be utilized by the body. From the normal aging process, maximal oxygen uptake declines about eight to 10% per decade after age 30. This decline is partly due to the decrease in maximal heart rate and the subsequent decrease in heart function.

There is growing evidence regular aerobic exercise may delay the normal decline in maximal oxygen uptake. Studies have shown improvements in aerobic fitness over the years. Older participants can enjoy most of the benefits of increased cardiovascular conditioning -- lowered submaximal heart rate at any given workload, a faster recovery heart rate and decreased systolic blood pressure at rest and during exercise.

Bones. Osteoporosis is a serious problem in older people, particularly women. An estimated 40 million people suffer from bone deterioration. As bones lose minerals, they become fragile, and fractures from falls become more likely. Osteoporosis results in bone with less density and strength. Exercise has been shown to play a role in the prevention and treatment of osteoporosis. Exercise places stress on the bones -- bones adapt to the stress and become stronger by increasing bone mineral composition.

Skeletal Muscle. Muscle mass declines with age, which results in decreased strength. Each decade after 25 we lose three to five percent of our muscle mass. Older individuals have the capacity to increase muscle size and strength. Studies have shown the natural decline in muscle mass can be altered by maintaining a mild strength and conditioning program throughout one's lifetime.

Flexibility. Connective tissue becomes stiffer, and joints become less mobile with age. Loss of flexibility with age may also be the result of certain disease processes such as arthritis. An active range-of-motion and flexibility program should be part of any exercise program, regardless of age. Loss of flexibility can be reduced through regular exercise and an active lifestyle.

Body Composition. With age, body weight generally increases and height gradually decreases. When muscle mass is lost with age, it is usually replaced with fat. In addition to loss of muscle mass and an increase in fat supplies, the human body uses less calories with age. Resting basal metabolism uses less energy (fewer calories) to keep the human body running. This decrease in basal metabolism often leads to gradual weight gain. Regular exercise can enable older people to consume more calories, while maintaining their ideal or desired body weight.

Exercise Recommendations for Seniors. Regular exercise has been shown to improve the quality of life and may delay some of the normal physiological changes that take place with age. Before starting a fitness program, consult a physician. While the principles of an exercise prescription apply to people of any age, greater care must be given when setting up a fitness program for older participants.

The following are recommendations for developing an exercise prescription for seniors:

* Encourage individuals to start slowly and progress gradually from a low intensity, working up to a mild-to-moderate level.

* The warm-up should be thorough. A good warm-up should take five to 10 minutes. Care should be given so local muscle groups are not overloaded, suddenly.

* Physician clearance should be obtained for individuals with medical conditions, including diabetes, arthritis, heart disease and orthopedic problems.

* Care should be given when prescribing weight lifting exercises to those with high blood pressure, heart disease or arthritis. Routines using high-repetitions with low weights are recommended.

* Encourage an extended cool-down period, approximately 10 to 15 minutes.

* Elderly often have a more difficult time when exercising in the heat and cold. Avoid exercising in these conditions if possible.

* Encourage plenty of water and rest breaks.

* Some elderly individuals with arthritis or poor joint mobility may have to participate in non-weight bearing activities, such as cycling, swimming and chair and floor exercises.

* Seniors should be encouraged to exercise frequently (five to seven days per week). Exercising more frequently will help improve flexibility and cardio-respiratory fitness, as well as exercise compliance.

The fastest growing areas of concentration in exercise research is in senior and pediatric exercise physiology. In fact, Americans are living longer; and this is partly due to the fact people are taking better care of themselves -- eating right, exercising and leading active lifestyles. You will begin seeing more and more seniors in health clubs and fitness facilities as Americans reach and exceed the President's Council on Physical Fitness and Sport's goal of 50% of adults aged 65 exercising regularly in the '90s.

Director of health and physical fitness at the Sacramento YMCA, Scott Roberts, M.S. resides in Rocklin, California.

COPYRIGHT 1990 Aerobics and Fitness Association of America
COPYRIGHT 2004 Gale Group