Exercise and Old Age o The use of exercise to improve the quality of life among the senior populations

in Fiji! o Story of Ram Dulari not attending family functions due to not wanting to place herself in a situation where she might have to visit the washroom a hazardous venture due to the possibility of falling and breaking her bones (occurred once already). Even if she does, she will go without food and water for the whole day if necessary to avoid the need for bathroom breaks. Basic Ageing Issues o Mobility Weakness Atrophy o Disease Deterioration of tissue Lifestyle ***Loss of capabilities ageing only or inactivity as well? Survey: CAAF staff aged 50~84 o Former levels of activity Very active: sports, physical work etc. (National level sportspeople) o Current physical state 95% have poor to average fitness levels o Former abilities that have been lost & reasons Unable to play vigorous sports & do forceful physical work Aging process (some cite lack of time) o Personal suggestions for remedies Do swimming, walking, gardening (low intensity exercise only) Ageing issues [also mentioned by respondents] o Mobility related these are things that are signs of things breaking down in the body in terms of wear and tear on aging tissue Atrophy of tissue such as cartilage, bones, muscles, tendons and ligaments Loss of muscle tone and strength Loss of ability to balance Capillary density & mitochondrial volume decrease with age Loss of bone density o Pathology related diseases that are thought to be due to ageing as well as lifestyle

Cerebrovascular disease (CVD) leading to strokes as blood vessels in the brain become constricted and eventually burst. Peripheral vascular disease the narrowing and hardening of the arteries that supply blood to the hands and legs; decreased blood flow can injure nerves and other tissues Coronary Heart Disease a narrowing of the small blood vessels that supply blood and oxygen to the heart. Hypertension (HBP) high blood pressure. Osteoporosis thinning of bone and loss of bone density over time. Diabetes type 2 the insulin producing mechanisms of the body have become run down and cannot function optimally. Sarcopenia muscle loss. Cardiomyopathy deterioration of the heart muscle for any reason

The Biggest Loser o Health issues related to ageing also seen amongst the morbidly obese contestants of The Biggest Loser o Massive difference chronological age physical age What is YOUR age? Biggest Loser Training o Weight training o Aerobics High Intensity cardiovascular challenges Biggest Loser results o Weight Loss o Improvement in strength and conditioning (ability to do physical for long periods) o Recovery of former abilities stair climbing, walking, running marathons, active and independent lifestyles o Massive improvement in markers of physical wellbeing Blood profile Muscle strength and endurance Alleviation of symptoms of diseases like sleep apnea, diabetes, CHD, PVD/ CVD, asthma Results and Benefits of Exercise In Obese as well as Elderly people o Reduce risk of diseases (heart, blood pressure, diabetes and colon cancer) o Reduce cholesterol

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Increase sense of wellbeing & reduce anxiety etc. Maintain healthy weight, extra muscles etc Lower blood glucose levels Decrease fat Increase self-esteem Spinal stability healthy muscles, ligaments, tendons and joints. Increase in strength improves balance and enhances endurance Bone remodelling Wolffs Law Improved blood flow peripheral heart action

What is Exercise? o Different from simple physical activity that increases body temperature and causes one to sweat o Activity that is specifically designed to increase certain identifiable physical abilities and characteristics. o Measured progressive measures built in More distance can be covered, greater weight can be lifted, more work can be done within a condensed period of time etc Everyday Benefits of Exercise o Able to get up after sitting down o Do most of ones own work o Lead independent lives o Not limited by mobility or disease Sense of well being Types of exercise o Aerobic LSD Swimming, walking, jogging, cycling, calisthenics etc. o Anaerobic Resistance training PHA type medium intensity to promote blood flow Strength training for specific improvements in strength Isometric training limited range of motion (30o range of strengthening) Jack Lalanne, ...waking up in the morning with a song in your heart, a smile on your face, no aches or pains. You work all day and still have the energy to do the things your mind wants to, when you want to do it... (Lalanne, 1986, p. xvi)

Bibliography Bass, C. (2007). Weight Training Reverses Aging. Retrieved April 03, 2011, from RIPPED - Clarence Bass: http://www.cbass.com/Mitochondria.htm Chappell, G. (2004). Fit for 50+ For Men. Victoria, Australia: Ibis Publishing.

Fiatarone, M. A. (1994). Exercise training and nutritional supplements for physical frailty in very elderly people. New England Journal of Medicine , 330:1769~75. Hambrecht, R. e. (2000). Effect of exercise on endothelial function in patients with coronary artery disease. New England Journal of Medicine , 342:454~60. Hardman, A. E., & Stensel, D. J. (2003). Physical Activity and Health: The Evidence Explained. New York: Routledge. Lalanne, E. (1986). Fitness After 50. Lexington, Massachusetts: Stephen Green Press. M.D., T. M. (2008, July 23). Exercises that bolster bone. Retrieved April 03, 2011, from PCHRD Library: http://library.pchrd.dost.gov.ph/index.php/news-archive/1149 Wolff's Law - Wikipedia, the free encyclopaedia. (2011, February 14). Retrieved April 3, 2011, from Wikipedia: http://en.wikipedia.org/wiki/Wolff%27s_law The Biggest Loser 2010 [TV programme] NBC, 12th January 2010, Episode 2