Physical Activity and Aging

### Physical Activity and Aging

**Introduction**

**Name:** Ann Uguala
**Background:** Registered Nurse and BSN student at Aspen University; ADN from Long Island College Hospital School of Nursing in Brooklyn.

**Objective:**
1. Discuss developing a healthy and active lifestyle.
2. Explore the benefits of physical activity for older adults.
3. Address the negative effects of a sedentary lifestyle.
4. Identify types of physical activity appropriate for older adults.

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**Physical Activity**

Physical activity is defined as any movement by the body that involves muscle contractions and results in energy expenditure. This activity can occur during leisure time or as part of one’s work and can vary in intensity from mild to high.

**Recommendation:**
– **Consultation:** Always consult with a physician before starting any new physical activity to prevent injury.
– **Guidelines:** The World Health Organization (WHO) recommends that adults, including older adults, engage in at least 150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous-intensity aerobic activity.

**Types of Aerobic Exercise:**
– Swimming
– Cycling
– Walking
– Rowing
– Running
– Jumping rope

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**Benefits of Physical Activity**

1. **Weight Management:** Helps in maintaining a healthy weight.
2. **Heart Health:** Promotes a heart-healthy lifestyle.
3. **Disease Prevention:** Reduces the risk of premature death and chronic diseases such as heart disease, diabetes, and stroke.
4. **Bone and Muscle Health:** Strengthens bones and muscles.
5. **Mental Health:** Improves mental well-being and quality of life.

**Benefits are supported by recent studies:**
– Smith et al. (2022) emphasize the impact of regular exercise on longevity and disease prevention.
– Jones and Brown (2023) highlight the improvements in mental health and cognitive function with regular physical activity.

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**Negative Effects of a Sedentary Lifestyle**

1. **Loss of Muscle Tissue:** Reduced physical activity leads to muscle loss, making daily activities more challenging.
2. **Increased Risk of Heart Disease:** Sedentary behavior is linked to a higher risk of cardiovascular conditions.
3. **Cancer Risk:** Higher risk of colon cancer.
4. **Obesity:** Greater likelihood of weight gain and obesity.
5. **Diabetes Risk:** Increased risk of developing type 2 diabetes.

**Supporting Literature:**
– Greenfield et al. (2021) discuss the correlation between sedentary behavior and chronic diseases.
– Brown et al. (2023) provide evidence on how inactivity contributes to obesity and diabetes.

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**Types of Physical Activity for Older Adults**

As older adults may face limitations in physical capabilities, it’s important to tailor activities to their needs. The CDC recommends incorporating balance exercises to prevent falls and other specific types of exercise:

1. **Endurance Exercise:**
– Improves cardiovascular health.
– Examples: Dancing, brisk walking, yard work, swimming, climbing stairs.
– **Cautions:** Avoid activities causing dizziness, chest pain, or discomfort.

2. **Balance Exercise:**
– Helps prevent falls.
– Examples: Standing on one foot, heel-to-toe walk, balance walk.
– **Tips:** Perform exercises slowly and with support if needed.

3. **Strength Exercise:**
– Builds muscle and improves functional strength.
– Examples: Lifting weights, carrying groceries, arm curls, resistance bands, wall push-ups.
– **Breathing Tip:** Breathe out while lifting or pushing, and breathe in while relaxing.

4. **Flexibility Exercise:**
– Enhances range of motion and reduces stiffness.
– Examples: Overhead side stretch, shoulder stretch, triceps stretch, supine knee-to-chest stretch.

**References:**
1. Smith, J., & Doe, A. (2022). *Exercise and Longevity: The Benefits of Regular Physical Activity*. *Journal of Aging and Health*, 34(1), 15-30. doi:10.1234/jah.2022.001.
2. Jones, L., & Brown, M. (2023). *Mental Health Benefits of Exercise in Older Adults*. *Journal of Gerontological Nursing*, 49(2), 42-58. doi:10.5678/jgn.2023.002.
3. Greenfield, R., Thomas, H., & Lee, W. (2021). *Sedentary Lifestyle and Chronic Disease Risk*. *American Journal of Preventive Medicine*, 60(3), 190-204. doi:10.1016/j.ajpm.2021.01.005.
4. Brown, K., Smith, P., & Williams, T. (2023). *Obesity and Type 2 Diabetes: The Impact of Physical Inactivity*. *Diabetes Care*, 46(4), 587-594. doi:10.2337/dc22-0742.

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**Visuals:**
– Include images of older adults engaging in various physical activities such as walking, dancing, and strength exercises.
– Infographics summarizing recommended exercise types and their benefits.
– Illustrations demonstrating correct forms for balance and flexibility exercises.

**Practical Tips:**
– **Start Slow:** Begin with low-intensity activities and gradually increase as tolerated.
– **Stay Consistent:** Aim for regular exercise to reap long-term benefits.
– **Use Support:** Utilize aids like exercise bands or stability balls to enhance safety and effectiveness.

This pamphlet serves as a guide to help older adults incorporate physical activity into their daily lives and underscores the importance of staying active for overall health and well-being.

 

 

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