Physical activity in people with disabilities and elderly people
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This document discusses physical activity for disabled and elderly people. It defines physical activity and exercise, and explains the health benefits of physical activity, including reduced risk of heart disease, diabetes, obesity, and hip fractures. It recommends that physical activity programs for the elderly and disabled include aerobic exercise, strength training, and flexibility training, along with guidelines for frequency, duration and intensity. Barriers to physical activity for these groups are addressed, as well as ways to motivate participation through social support, alternative activities, and tracking progress. Environmental and medical factors to consider with exercise programs are also outlined.
Physical activity in people with disabilities and elderly people
- 1. Physical Activity for Disabled and Elder People Assoc. Prof. Deran Oskay Gazi University Faculty of Health Sciences Department of Physiotherapy and Rehabilitation
- 2. Physical Activity • The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. • Activities that involve the small skeletal muscles (e.g. playing board games, drawing, writing) are important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require substantial energy expenditure.
- 3. Physical activity is defined as movement that involves contraction of your muscles. Any of the activities we do throughout the day that involve movement — housework, gardening, walking, climbing stairs — are examples of physical activity. Exercise is a specific form of physical activity — planned, purposeful physical activity performed with the intention of acquiring fitness or other health benefits What is Physical Activity What is Exercise
- 4. The major difference, however, is that structured exercise usually involves a greater increase in physical fitness than general physical activity because it is performed at a higher intensity level. Nonetheless, both types of movement are needed during the day to confer optimum health benefits.
- 5. Physical activity is defined by its duration, intensity, and frequency • Duration is the amount of time spent participating in a physical activity session • Intensity is the rate of energy expenditure • Frequency is the number of physical activity sessions during a specific time period (e.g. one week).
- 6. Physical activity is disappearing from everyday life • Labour-saving devices • Transport patterns • Concerns over safety in public spaces • Sport as entertainment • The impact of information technology Leading to an increase in sedentary and physically less demanding lifestyles
- 8. Aim of physical activity in elderly • Entering old age Making Activity Choices To promote and extend healthy active life and compress morbidity • Transitional phase Increasing the Circle of Life To maintain independence and reduce long-term dependency • Frail older people Moving in the Later Years To maintain independence and improve quality of life
- 9. Exercise Programs In The Elderly and Disabled • 12.6 million people have coronary heart disease • 1.1 million people suffer from a heart attack in a given year • 50 million people have high blood pressure American Heart Association. 2002 heart and stroke statistical update. Dallas, TX: American Heart Association, 2001.
- 10. • 17 million people have diabetes • 90% to 95% of cases are type 2 diabetes, associated with obesity and physical inactivity • approximately 16 million people have “pre diabetes” Centers for Disease Control and Prevention. National diabetes fact sheet: general information and national estimates on diabetes in the United States, 2000. Atlanta, GA: U.S. Department of Health and Human Services, CDC, 2002. Exercise Programs In The Elderly and Disabled
- 11. • 107,000 people are newly diagnosed with colon cancer each year American Cancer Society. Cancer facts & figures 2002. Atlanta, GA: American Cancer Society. Inc. 2002 Vainio H, Bianchini F. Eds. Weight control and physical activity. IARC Handbooks of Cancer Prevention. IARC Press Vol 6, 2002 Exercise Programs In The Elderly and Disabled
- 12. Exercise Programs In The Elderly and Disabled • 300,000 people suffer from hip fractures each year Popovic JR. 1999 National Hospital Discharge Survey: Annual summary with detailed diagnosis and procedure data. National Center for Health Statistics. Vital Health Statistics 13(151).2001
- 13. Exercise Programs In The Elderly and Disabled • 50 million adults (age 20-74) are obese • 61% of the adult population are either obese or overweight
- 14. • Research has shown that all individuals benefit from regular physical activity • Mobility and functioning in older adults, including the frail, can be improved through physical activity • Regular physical activity reduces morbidity and mortality from chronic diseases Exercise Programs In The Elderly and Disabled
- 15. Exercise Programs In The Elderly and Disabled Physiological Changes • Cardiovascular • Respiratory • Nervous System • Musculoskeletal • Renal • Metabolic Systems
- 16. Exercise Programs In The Elderly and Disabled Physiological Benefits • Increased Cardiovascular and Cardiorespiratory Function • Increased Muscle Mass, Strength, & Efficiency • Increased Flexibility,Coordination, and Balance • Decrease Cholesterol Levels • Improve Weight Control and Nutrition • Aides Digestion & Reduces Constipation
- 17. Exercise Programs In The Elderly and Disabled Psychological Benefits • Decreased Anxiety and Tension • Increased Self-Esteem • Increased Energy Level • Better Sleeping Patterns • Improved Socialization • Improved Quality of Life
- 18. Get Moving! • Components of an exercise program – Aerobic Activity – Strength Training – Flexibility Training Use an exercise log to help you plan and keep track of your exercise program WHO 2002
- 19. Aerobic Activity Definition Continuous movement that uses big muscle groups and is performed at an intensity that causes your heart, lungs, and vascular system to work harder than at rest Cardio respiratory Fitness is built through aerobic exercise Aerobic exercise conditions and strengthens our heart, respiratory system, muscles, and immune system CDC physical activity report 1999
- 20. Types of Aerobic Exercise Outdoor Activities – Walking – Jogging/running – Bicycling – Swimming – Basketball – Soccer – Jumping Rope Indoor Activities – Treadmill machine – Stair climbing machine – Stationary bike – Elliptical trainer – Rowing machine – Aerobics, boxing...
- 21. Strength Training Definition Muscle work against resistance that improves strength and endurance – Strength allows us to move, and endurance allows us to perform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy)
- 22. Types of Strength Training Free Weights – use of dumbbells and/or bars with weights on the ends – involves balance and coordination; useful for enhancing function in daily activities and recreational sports – Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together Your body, your weight – The most convenient form of resistance exercise – Pushups, pull-ups,. Lunges, squats….
- 23. Flexibility Training Flexibility = The ability to move a joint through its range of motion – We lose flexibility with disuse and aging Benefits – Decreased chance of muscular injury, soreness, and pain – Helps prevent and reduce lower back pain – Improves joint health (tight muscles stress our joints) Activities stretching, yoga, pilates, tai chi
- 24. How Much and How Hard? Frequency: 3-5 days per week – Aerobic exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits – Strength training: a minimum of 2 days per week – Flexibility training: a minimum of 3-5 days per week • Duration – Aerobic: 20-60 minutes of continuous aerobic activity – Strength: 1-3 sets of 8-12 repetitions – Stretching: Stretch all muscle groups and hold positions for 10-30 seconds
- 25. What helps older people and disabled to become active? Barriers and motivation
- 26. Barriers to activity Intrinsic barriers • Those that relate to the beliefs, motives and experiences of the individual, e.g. previous experiences at school, concerns about over-exertion, or perceptions of physical activity. Extrinsic barriers Those that relate to the broader physical activity environment, e.g. skills and attitudes of others, the types of opportunities available, access and safety.
- 27. Previous experiences • Opportunities in school • Activity not associated with fitness and health • Armed forces • Limited experiences of sport • All aspects of life were more physically demanding
- 28. Extrinsic barriers • Skills and attitudes of others, e.g. exercise instructors, GPs, leisure/recreation managers • Appropriate programming • Accessible opportunities (transport) • Safe activity environments (parks, well-lit streets) • Positive images of older people
- 29. How to motivate older people? • Give knowledge about the benefits of the exercises. • Explain how to perform the exercises. • be made safe exercise environment • Giving the informative booklet • Alternative activities • activities to be admissible by the elderly
- 30. How to motivate disabled people? • Develop a reward system that reinforces small accomplishements in the exercise program • Offer a buddy system that will allow the person to to exercise without missing a session or spmeone they enjoy being arround • Keep records of performance. İt is critical to know how much and how often the person is exercisisng • ın the sportive activities keepwall charts to record progres • Many disabled will enjoy to see their names on this board • Find alternative activities
- 31. Exercise Programs In The Elderly and Disabled Environmental Concerns • Room Temperature • Water Intake • Meal Time • Clothing
- 32. Exercise Programs In The Elderly and Disabled Medications and Exercise • Polypharmacy/Self Medication • Renal Excretion of Chemicals is Reduced IMPORTANT • Know Medications and Side Effects
- 33. Exercise Programs In The Elderly and Disabled Risks and Contraindications To Exercise • Abnormal Heart Action • Pain/Pressure in the Chest • Dizziness/Lightheadedness • Poor Coordination • Flare Up of an Arthritic Condition • Nausea/Vomiting • Extreme Breathlessness • Muscular Pain • Unusual Fatigue • Mental Confusion
- 34. Thanks for your kind interest….