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AEROBIC ACTIVITY FOROLDER ADULTS
WHAT IS AEROBIC ACTIVITY?Aerobic activity, often referred to as endurance andcardio activity, is physical activity that requirespeople to use large muscles in a rhythmic mannerfor an extended period of time. This may includeactivities such as walking, jogging, biking, swimming,etc. (U.S. Department of Health and HumanServices, 2018)1.Why is aerobic activity important?Aerobic activity makes our heart beat more rapidlyand forces our breathing rate to increase. This helpsus meet the demands of the body’s movement.Regular aerobic activity helps make ourcardiovascular system stronger. In addition, greateramounts of aerobic activity provide additional healthbenefits (U.S. Department of Health and HumanServices, 2018)1.2
WHAT ARE THE HEALTH BENEFITS?Older adults who engage in regular aerobic activityare faced with greater health benefits, including areduced risk of age-related loss of function. Otherhealth benefits include (Mayo Clinic, 2020)2: Reduced risk of heart disease, high bloodpressure, & type 2 diabetes Helps manage arthritis Strengthens your heart Reduces risk of stroke- helps keep arteries clearby increasing high-density lipoprotein (HDL)levels or “good cholesterol” Helps protect cognitive functioning Prevents onset of dementia and improvecognition in people with dementia Lowers risk of falls Boosts your mood (reduces anxiety and easesdepression) Improves overall quality of life3
WHAT IS THE PROBLEM?Aerobic activity is extremely important for olderadults. It is recommended that older adults shouldreceive at least 150-300 minutes of moderateintensity aerobic activity/week or 75-150 minutes ofvigorous-intensity aerobic activity/week. However,over half of the older adult population (65 years andolder) do not meet federal guidelines for aerobicactivity.Statistics of older adults meeting guidelines (CDC,2016)3: 65-74 years: 42.5% 75-84 years: 30.9% 85 years: 19.4%This is a problem, as physical inactivity is linked tochronic health conditions and increased mortalityand morbidity in older adults (Taylor, 2013)4.4
When older adults do not receive enough aerobicactivity, it may reduce their stamina and result inquicker fatigue during daily activities such as: Shopping House cleaning Preparing and cooking meals Walking to the mailbox Lawn maintenance/gardening Walking the dogWhat activities can I do?Aerobic activity can be achieved a number of ways,including: Swimming Water aerobics Jogging or running Bike riding Yard work Sports5
Land Workout Options (Silver Sneakers, 2020)51. March in place2. Heel taps: tap your heel in front of you3. Toe taps: standing with your feet shoulderwidth apart, alternate tapping your toes in frontof you in a rhythmic patter.4. Side taps: step out to the side with one foot,and follow it with your other foot, tapping on thefloor. Repeat in the opposite direction.5. Knee taps: in a wide stance, lift one knee,and tap it with the opposite hand.6. Out, Out, In, In: standing with your feetshoulder-width apart, step out with one footthen the other. Step back in with your leadingfoot then the other.7. Up, Up, Back, Back: standing with your feetshoulder-width apart, step forward with one footthen the other. Next, step back with your leadingfoot then the other.6
Silver sneakers is a low cost workout program and gyms that provide classes for allskill levels. You can find the link to find classes near you e-classic/The senior Alliance also offers similar /education/Lower intensity exercises that can be done aloneSeated exercisesSeated exercises are perfect for older adults who have weakness in their legs,wheelchair users, cardiac patients, or for anyone starting exercises and are worriedabout the intensity. This makes working out possible with just a chair! Studieshave shown that seated exercises that were performed 3-4 times a week were justas effective as lowering symptoms of depression as regular aerobic exercise (Choi& Sohng, 2018).Here is the link for some seated exercises-for-seniors-visual-guide/Yoga
Yoga builds strength and flexibility as well as improving balance. Yoga is a greatalternative to intense workouts because it is easy on the joints. Individuals withmultiple sclerosis, low back pain, and unstable knees can benefit from yoga (Joshiet. al, 2016). Yoga has been proven to lower symptoms of depression because of itsconnection between deep breathing and movement (Joshi et. al, 2016). Poses canbe used in seated and in standing. Here are some beginner yoga poses. Whenmoving to the next pose, make sure to sync your breathing to inhale when movingto the next pose.A great yoga video to do on your own:https://www.youtube.com/watch?v kFhG-ZzLNN4Walking Gardening/ domestic activities
Water Aerobic Options1. Water walking: about waist-deep in the water,walk around the pool just as you would onland.Picture from: Creaky Joints2. Water marching: standstraight with arms extendedand perform a march motion.Picture from: Experiencelife.com8
3. Flutter kicks: perform a front float whilekeeping your head above the water. Using akickboard or holding the pool wall, flutter kickwith your legs.Picture from: The Changed Up Life4. Leg swings: stand at oneside of the pool, whileholding the pool wall, andswing the outside leg forwardthen backwards. Repeat withthe other leg.Picture from: Washington.edu9
Balance Considerations: Each of the water aerobicsactivities listed above can be modified to fit variousfunctional statuses. For increased stability,individuals can perform these activities while holdingonto the pool wall/ledge.*Note: As a precaution, make sure you consult withyour physician or a healthcare professional if youpresent with a chronic health condition, injury, orbalance deficits prior to engaging in aerobic activity.10
RESOURCESSilver Sneakers Facebook Page: For all thoseFacebook users out there, this page frequentlyposts great exercise options for older adults. Inaddition to aerobic activity options, they alsoprovide strengthening ?epa SEARCH BOXSilver Sneakers Classes: For those who are lookingto participate in an aerobics class, this websiteprovides a list of available Silver Sneaker classesthat are s/11
Perceived Exertion Chart: It can be difficult to track aworkout’s intensity level. Below is a perceivedexertion chart that can help individuals identify whatlevel of intensity they are exercising at. Rememberthat greater health benefits are associated withmoderate to vigorous-intensity levels.12
HEALTH CARE TEAMExercise Physiologist: An exercise physiologist canhelp develop exercise programs for patientssuffering from chronic diseases.Physical Therapist: A PT can help develop anexercise program that meets individuals’ currentfunctional status. A PT can help restore function andpromote wellness.Primary Care Physician: A PCP can help identify anyunderlying health factors that should be consideredprior to engaging in aerobic activity.13
OCCUPATIONAL ENGAGEMENTA lack of aerobic activity can negatively affectperformance with everyday activities. Morespecifically, prolonged aerobic inactivity affects theactivity domain within the International Classificationof Functioning (ICF) model. Engaging in aerobicactivity, such as the options listed above, can helpimprove daily functioning. For example, walking on aregular basis can increase ones’ stamina and helpreduce fatigue during activities such as groceryshopping, walking up and down the stairs, cleaningthe home, etc.14
REFERENCESTaylor, D. (2013). Physical activity is medicine for older adults. Postgraduate Medical Journal,90(1059), 26-32. Doi:10.1136/postgradmedj-2012-131366 ysical Activity Guidelines 2nd edition.pdf ess/in-depth/aerobic-exercise/art-20045541 tm llow-along-workout/ 515
Land Workout Options (Silver Sneakers, 2020)5 1. March in place 2. Heel taps: tap your heel in front of you 3. Toe taps: standing with your feet shoulder-width apart, alternate tapping your toes in front of you in a rhythmic patter. 4. Side taps: step out to the side with one foot, and follow it with your other foot, tapping on the floor.
