What benefits old people can take through exercise?

Benefits to the older body

                                           

• Muscles – the amount and size of muscle fibers decreases with age. Some studies suggest that the average body loses around 3kg of lean muscle every decade from middle age. The muscle fibers that seem to be most affected are those of the ‘fast-twitch’ (phasic) variety, which govern strength and speedy contraction. Muscle mass can increase in the older person after regularly exercising for a relatively short period of time.

• Bone – bone density begins to decline after the age of 40, but this loss accelerates around the age of 50 years. As a result of this bone loss, older people are more prone to bone fractures. Exercise may help to reduce the risk of bone loss and osteoporosis. Weight-bearing exercise, in particular, helps to keep bones healthy and strong.

• Heart and lungs – moderate-intensity exercise is most favorable: for example, exercising at about 70 percent of the individual’s maximum heart rate (220 beats per minute minus your age). Studies show that cardiorespiratory fitness takes longer to achieve in an older person than a young person, but the physical benefits are similar. Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise

• Joints – the joints of the body require regular movement to remain supple and healthy. In particular, people with arthritis can benefit from aerobic and strengthening exercise programs.

• Body fat levels – carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns kilojoules, increases muscle mass and speeds the metabolism. Together, these physiological changes help an older person maintain an appropriate weight for their height and build.

People with chronic illnesses

Some older people have chronic illnesses( cardiovascular disease) that limit their choice of physical activities. In these situations, it is best to consult closely with your doctor, physiotherapist, or health care professional to devise an exercise program that is healthy and safe.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print and discuss it with your doctor or exercise professional.