Physical Activity in Ageing and Falls

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What is Ageing?

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. 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. 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. It is crucial that this is addressed, and that older adults are encouraged to move. 

Benefits of Exercise

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.

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

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