Older Adult Fitness

This article discusses about Pilates for the older people to keep body proper and balance, which it is necessary. Since it says that for Pilates for elder in so many forms of exercise may cause stress or frustration on themselves. So, while staying in shape while reducing the risk of injury that weight-bearing exercises may cause, they are more focus on the controlled breathing and quality of movements of the body instead of the boundaries (arms and legs), where the potential for injury is greater. In difference with other forms of exercise, Pilates develops the midrange and gradually works toward the endurance, while maintaining complete control around the joints. To the benefit of older adults, Pilates teaches control and stability in a small range of motion, graduating to a larger range of motion as they gain control and confidence. Pilates also help with a variety of age-related weaknesses. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. For sufferers of osteoporosis or stenosis, Pilates can also help. For osteoporosis the simple and standing Pilates leg exercises may increase bone density in both the spine and the hip.

Exercises and physical activity have been associated with numerous health benefits including reducing incidences of falls and injuries among the elderly and the geriatric population. Appropriately exercise programs and cardiovascular fitness in older people improve strength and balance. The interventions included strengthening, endurance, balance, flexibility exercises, Tai Chi, stand up/step down procedure and walking exercises. In the first research, the findings were that program targeting balance, leg strength, and freezing gait were only effective in people with milder illnesses, as opposed to more serious disorders like Parkinson’s disease. The study was done for a period of 2 years. In the second research, the findings showed that a multi-component enhanced physical performance of the community indwelling adults but did not translate to psychological outcomes or reduced rates of falling.

With the process of aging, movement, gait, flexibility and reflexes are altered. Reduced stability and gait is an increasing risk factor in older adults that are at risk for falls. Research studies compare the mobility of older adults that have fallen and compared to non-fallers and have determined that once an older adult falls, there is an increase in hesitance when it comes to mobility. Since the older adult then reduces their mobility as a result of fear of falls, they will ultimately decreased their functional capacity and result in gait unsteadiness. This will consequently increase the risk of falls in the older adult since they are more apprehensive to walking independently and performing activities of daily living on their own (Sapir,

The first new goal that I would like to set is to further improve my flexibility. In high school, I was able to do splits and other feats of flexibility, but, as time has moved on, I’ve lost this ability through lack of practice. In light of this realization, I like to continue to push myself, within reasonable means, of course, to increase

All participants must undergo an evaluation by a physical therapist to assess baseline ROM, muscle strength, flexibility, and measurement of their flexed posture by means of kyphometer placed on specific landmarks on the spine (University of California, San Francisco, Department of Physical Therapy & Rehabilitation Science, n.d.). This evidence-based exercise program is designed to modify the postural changes that often happen in the older adult. Not only it will improve compliance with tasks, but also promotes a social atmosphere for the participants since most of the clients have a common goal of improving wellness and overall health. The fitness- wellness program consists of postural awareness training and bone wellness activity such as weight bearing exercises. Upper body and lower body exercises are accomplished by utilizing a resistive Therabands, foam rollers, dumbbells, and ankle weights. Equally important, core back muscles strengthening task are implemented with the help of core trunk stabilization drills. Al Dajah & Muthusamy (2015, p. 237) recommends that back strengthening exercise should be a part of a wellness treatment program to help improve the respiratory condition of elderly clients with flexed posture due to osteoporosis. Finally, balance and steadiness awareness tasks

I have enjoyed reading your post, Laney. As you have stated, the musculoskeletal system goes through many changes due to aging. As we age, we lose muscle mass and bone density. Sarcopenia is one of the most common age related conditions that affect the musculoskeletal system. Sarcopenia refers to the decline in muscle mass that is related to aging. This condition can lead to weakness of the muscles and decreased tolerance to exercising. The lost muscle mass is usually replaced by fatty tissue. This leads to falls and unstable gait. Therefore, a teaching plan for the elderly should include information about the importance of physical activity. The teaching plan should also include information about adequate intake of calcium and vitamin D to

Flexibility can be defined as the capability of something to bend easily without breaking. The flexibility of a person is commonly measured during fitness tests, and the most frequently used test of a person’s flexibility is the sit-and-reach (Jackson and Baker, 1986). Though it is commonly accepted that the sit-and-reach produces an accurate and relative measure of a person’s flexibility, the validity of the test has been examined a number of times (Jackson and

For some time, demographers have expressed concern that the first part of the 21st century would face a number of potential challenges due to an aging population. A number of methods to reduce the effects of time are thought to be new and innovative, when often; it is many tried and true methods that are the most efficacious. This is as important for medical specialists, geriatric caregivers, and even family caregivers those in the trenches who are faced with the daunting and daily tasks of helping to care for our aged ("Family Caregivers, 2010). They know that using physical activity to bolster biological reactions is one of these methods that work and now science has proven that certain chemicals are released when one is active, amused or happy that indeed, aid in learning, comprehension, and anti-aging (Harlin 2008). In the very core of human neurobiology, in fact, moving muscles from the arms, hands, and legs, even to the mouth (smiles) and diaphragm produces proteins that interact with neurochemicals to form some fantastic ways to enhance biological processes (Ratey 2008, 5).

Mobility is essential for general independence as well as ensuring good health and quality of life (QoL) (Michelle, Jim, Jennifer, Sjaanie, & Judith, 2006). In old age, muscle weakness due to sarcopenia is responsible for the occurrences of frailty and important disability (Fried, et al., 2001). Especially in institutionalised elderly persons, muscle strength can deteriorate to a point where it becomes critical for independence of transfers and walking. There is strong evidence that in healthy older persons major gains in muscle strength can be obtained by resistance exercises (Latham, Bennett, Stretton, & Anderson, 2004). The ability to walk for a short distance and the grip strength are quick and inexpensive measure of physical function, and are important components of quality of life, since it reflects the capacity to undertake day-today activities. The six-minute walk distance test (6MWD) was developed by (Balke, 1963), to evaluate functional capacity like cardiovascular or pulmonary disease.

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Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie

Utilizing the right set of flexibility exercises, your body will become more adaptive to the conditions you put it through and accumulate less wear and tear throughout the day, especially if you are customed to living a sedentary lifestyle. Having flexible muscles safely prepares the body for the increased demands of our busy lifestyles and helps to ensure it can uphold against repetitive movements.

Physical exercise is vital in middle aged and older adults since it assists in weight management, effects of illnesses is reduced, promotes good mood and is also good for the brain. Weight lifting, yoga, high impact chores like gardening, resistance training are a good choice of exercise. According to Centers for disease control and prevention 2015; 300 minutes per week of moderate impact activity such as brisk walking is required. Alternatively, 150 minutes weekly of high impact aerobic activity such as jogging or running is required. 2 days on activities that strengthen all muscle groups can be opted.

Bird et al. (2009) said “Flexibility training is the least researched of all the exercise interventions in older adults” (p. 445). Flexibility training is a proven evidence-based solution, and an excellent clinical or therapeutic intervention for increasing flexibility, ROM, and functional performance in older adults. This specific exercise training modality is vital for enhancing the quality of life in older adults. However, for older adults to truly improve their flexibility is it strongly encourage that exercise professionals incorporate a plan that is either independent or done alongside other exercise modalities like strength training. For older adults to reap the most benefit from flexibility training, it is necessary they adhere to engaging

As people age they develop many special needs related to the later period of life. Many elderly people have specific physical needs where adaptations to their home are necessary or where they need specific equipment for self care. Old age also brings new emotional challenges for the elderly person when the family can be useful in helping to meet the persons mental health needs. Senior citizens experience needs in their social life; they also experience the need for activities with other seniors. Health needs also negatively affect the elderly and cause multiple physical problems. Every elderly person experiences needs that are related to each of these areas.