Physical Activity in Ageing and Falls: Difference between revisions

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=== ''Clinical guidelines'' ===
=== ''Clinical guidelines'' ===
The current international recommendations for adults for physical activity include:
The current international recommendations for adults for physical activity include:
* Australia- Everyone should try to do at least 30 minutes of moderate intensity physical activity on most days of the week<ref>Australia's Physical Activity and Sedentary Behavior Guidelines [Internet]. The Department of Health. 2017 [cited 23 May 2017]. Available from: - [/www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/%24File/choosehealth-brochure.pdfhttp%3A//www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines http://www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/$File/choosehealth-brochure.pdfhttp://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#chba]</ref>.
* '''Australia''' Everyone should try to do at least 30 minutes of moderate intensity physical activity on most days of the week<ref>Australia's Physical Activity and Sedentary Behavior Guidelines [Internet]. The Department of Health. 2017 [cited 23 May 2017]. Available from: - [/www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/%24File/choosehealth-brochure.pdfhttp%3A//www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines http://www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/$File/choosehealth-brochure.pdfhttp://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#chba]</ref>.
* Canada''-'' Put together at least 30 minutes of moderate-intensity physical activity on most preferably all days <ref>Canadian Society for Exercise Physiology. Older adults- 65 & older [Internet]. Canada; 2012 p. 1. Available from: [/www.csep.ca/CMFiles/Guidelines/CSEP%20PAGuidelines%20older-adults%20en.pdf http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_older-adults_en.pdf]</ref>.
* '''Canada''' Put together at least 30 minutes of moderate-intensity physical activity on most preferably all days<ref>Canadian Society for Exercise Physiology. Older adults- 65 & older [Internet]. Canada; 2012 p. 1. Available from: [/www.csep.ca/CMFiles/Guidelines/CSEP%20PAGuidelines%20older-adults%20en.pdf http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_older-adults_en.pdf]</ref>.
* America- All adults should accumulate a minimum of 30 minutes of at least moderate intensity physical activity on most, if not all days of the week<ref>National Center for Chronic Disease Prevention and Health Promotion. How much physical activity do older adults need? [Internet]. Center for disease control and prevention. 2015</ref>.
* '''America'''  All adults should accumulate a minimum of 30 minutes of at least moderate intensity physical activity on most, if not all days of the week<ref>National Center for Chronic Disease Prevention and Health Promotion. How much physical activity do older adults need? [Internet]. Center for disease control and prevention. 2015</ref>.
* United Kingdom- For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week<ref>Department of Health. Physical activity guidelines for older adults [Internet]. National Health Service. 2011 [cited 24 May 2017]. Available from: <nowiki>https://www.nhs.uk/Livewell/fitness/Documents/older-adults-65-years.pdf</nowiki></ref>.
* '''United Kingdom'''  For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week<ref>Department of Health. Physical activity guidelines for older adults [Internet]. National Health Service. 2011 [cited 24 May 2017]. Available from: <nowiki>https://www.nhs.uk/Livewell/fitness/Documents/older-adults-65-years.pdf</nowiki></ref>.


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Revision as of 02:40, 13 June 2017

Welcome to Physical Activity Content Development Project. This page is being developed by participants of a project to populate the Physical Activity section of Physiopedia. 
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What is Ageing?[edit | edit source]

Ageing is both a biological and psychosocial change. Psychosocial changes occur as a person’s role in society evolves, and they often also adapt their their goals and motivational priorities. At a biological level, molecular and cellular damage occurs which leads to a decrease in physiological reserve and the increased risk of many diseases. Even in healthy and active people; strength, endurance, bone density and flexibility all decline at a rate of approximately 10% per decade. Muscle power is lost faster than this, at a rate of about 30% per decade[1]. This can lead to a decrease in a person’s level of function.

We live in an ageing population with the majority people now able to expect to live into their 60’s. In 2015 8.3% of the world’s population was older than 65, an increase of 1% from 2005[2]. Whilst this population is often seen as having poor health, this doesn’t need to be the case. Many chronic conditions and non- communicable disease can be prevented, or progression delayed, by engaging in healthy behaviours. Despite this, studies have found that this age group spend on average 10.7 hours per day sitting, with 40% of this age group living a sedentary lifestyle[3]. It is crucial that this is addressed, and that older adults are encouraged to move. 

Benefits of Exercise[edit | edit source]

As is commonly known, there are many health benefits of exercise, and this stands true for adults of all ages. Resistance training will improve strength and can reverse or delay the decline in muscle mass and strength that occurs with age. Aerobic exercise can help to improve endurance by increasing the capillary density, mitochondrial and enzyme levels in the skeletal muscles. Together this can help older adults to maintain their participation in ADLs and therefore maintain independence[4].

Exercise can also help to reduce the risk of many non-communicable diseases (add hyperlink to NCD page http://www.physio-pedia.com/Physical_Activity_and_Non-Communicable_Diseases). Exercise has been shown to:

  • Reduce the risk of coronary heart disease, stroke, certain types of cancers and diabetes.
  • Prevent post-menopausal osteoporosis and therefore reduce the risk of osteoporotic fractures.
  • Reduce the complications of immobility
  • Reduce the risk of accidental falls
  • Improve mental/cognitive function, reduces stress/anxiety and improve self- confidence[5]

What Exercise is appropriate for Older Adults?[edit | edit source]

Clinical guidelines[edit | edit source]

The current international recommendations for adults for physical activity include:

  • Australia Everyone should try to do at least 30 minutes of moderate intensity physical activity on most days of the week[6].
  • Canada Put together at least 30 minutes of moderate-intensity physical activity on most preferably all days[7].
  • America All adults should accumulate a minimum of 30 minutes of at least moderate intensity physical activity on most, if not all days of the week[8].
  • United Kingdom For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate-intensity physical activity on five or more days of the week[9].

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References[edit | edit source]

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  1. ↑ Skelton D, Young A, Walker A, Hoinville E. Physical activity in later life:Further analysis of the Allied Dunbar National Fitness Survey and Health Education Authority National Survey of Activity and Health. London: Health Education Authority; 1999
  2. ↑ Population ages 65 and above [Internet]. The World Bank. 2016 [cited 23 May 2017]. Available from: [/data.worldbank.org/indicator/SP.POP.65UP.TO.ZS http://data.worldbank.org/indicator/SP.POP.65UP.TO.ZS]
  3. ↑ British Heart Foundation. Active for Later Life. London: BHF; 2007
  4. ↑ Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults (review). Cochrane database of systematic reviews. 2009 (3)
  5. ↑ Active ageing in Victoria [Internet]. health.vic. 2017 [cited 23 May 2017]. Available from: [/www2.health.vic.gov.au/ageing-and-aged-care/wellbeing-and-participation/healthy-ageing/active-ageing https://www2.health.vic.gov.au/ageing-and-aged-care/wellbeing-and-participation/healthy-ageing/active-ageing]
  6. ↑ Australia's Physical Activity and Sedentary Behavior Guidelines [Internet]. The Department of Health. 2017 [cited 23 May 2017]. Available from: - [/www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/%24File/choosehealth-brochure.pdfhttp%3A//www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines http://www.health.gov.au/internet/main/publishing.nsf/Content/3244D38BBBEBD284CA257BF0001FA1A7/$File/choosehealth-brochure.pdfhttp://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#chba]
  7. ↑ Canadian Society for Exercise Physiology. Older adults- 65 & older [Internet]. Canada; 2012 p. 1. Available from: [/www.csep.ca/CMFiles/Guidelines/CSEP%20PAGuidelines%20older-adults%20en.pdf http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_older-adults_en.pdf]
  8. ↑ National Center for Chronic Disease Prevention and Health Promotion. How much physical activity do older adults need? [Internet]. Center for disease control and prevention. 2015
  9. ↑ Department of Health. Physical activity guidelines for older adults [Internet]. National Health Service. 2011 [cited 24 May 2017]. Available from: https://www.nhs.uk/Livewell/fitness/Documents/older-adults-65-years.pdf
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