The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote good health
00:00:02.96\00:00:03.93
and is not
intended to take the place
00:00:03.94\00:00:05.76
of personalized
professional care.
00:00:05.97\00:00:07.71
The opinions and ideas expressed
00:00:08.43\00:00:09.73
are those of the speaker.
00:00:09.97\00:00:11.16
Viewers are
encouraged to draw their own
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conclusions about the
information presented.
00:00:13.75\00:00:15.89
Satchel Paige, a hall of
fame pitcher who was still
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effective in the major
leagues at the age of 59,
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once posed this
rather provocative question.
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He asked how old would you be
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if you didn't
know how old you were.
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Hello and welcome
to Wonderfully Made.
00:00:59.02\00:01:01.22
My name is Don
Morgan and I am an
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Exercise
Physiologist who teaches at
00:01:05.15\00:01:06.93
Middle Tennessee
State University.
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This is the 10th in a
series of programs highlighting
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the Importance
of Physical Activity
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as a means of
achieving Optimal Health.
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In my role as a
teacher and researcher
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for over 20 years,
I have seen first hand
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the physical benefits
and blessings which come
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from adopting a
physically active lifestyle.
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In today's program I am
going to be talking about
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the vital role that
regular physical activity
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can play in improving
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the health
status of older adults.
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What does it mean to grow older?
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When we talk about aging,
we are really talking about
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a series of biological
changes that are impacted
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by our genetics, the environment
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and the lifestyle we lead.
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The process of aging
takes place over the course
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of a lifetime, but
declines in health status,
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physical function and
quality of life often become
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more noticeable during
the later stages of life.
00:02:17.72\00:02:21.08
As shown in this graphic old age
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can be classified in three ways.
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The young old are
those with little overt
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loss of function
and who typically
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vary in age from 65 to 75.
00:02:35.62\00:02:38.97
The middle old are the
individuals who display
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some physical
limitations in daily activities
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and often range
in age from 75 to 85.
00:02:46.26\00:02:51.36
The last classification
the very old encompasses
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persons who are
severely incapacitated
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confined to institutions
00:03:00.67\00:03:03.11
and are typically
85 years or older.
00:03:03.34\00:03:07.04
While this classifications
scheme can be useful,
00:03:08.73\00:03:11.67
it's important to note that it
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does have some limitations.
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For instance, there are
people in their late 60's
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that have considerable
difficulty performing
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basic
activities of daily living.
00:03:24.44\00:03:26.95
Conversely, other
adults who are in their
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8th or 9th decade of
life still demonstrate
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good physical
and mental function.
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These 2 examples
illustrate the important point
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that Satchel Paige was
trying to make that in a very
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real sense ages is
just a number and it doesn't
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necessary reflect
once health status or their
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ability to function
in an effective manners.
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Did you know that
there are over 36 million
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people in the United States
00:04:05.99\00:04:07.16
who are 65 years
of age and older.
00:04:07.37\00:04:09.68
It's estimated
that by the year 2030
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when all of the baby
boomers will be at least 65
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the number of older
American will reach 71 million
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or about 20 percent
of the total population.
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Interestingly the
fastest growing segment
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of the population is
the 85 and older age group,
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who by the year 2030 will
number 8.5 million people.
00:04:33.43\00:04:39.70
Furthermore, a baby
born today can expect to live
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almost 78 years, a
figure that's expected to exceed
00:04:46.62\00:04:51.41
82 years by the
middle of the century.
00:04:51.61\00:04:54.67
As the percentage
of older adults rises
00:04:56.23\00:04:59.04
over the coming
decades, a greater emphasis
00:04:59.25\00:05:02.43
will be placed on helping
seniors to age successfully.
00:05:02.64\00:05:05.91
According to the
Department of Health and Human
00:05:07.37\00:05:09.21
Services about 83
percent of our lives is spent
00:05:09.41\00:05:13.59
in a healthy
state, while 17 percent
00:05:13.79\00:05:17.46
is spent in an unhealthy state,
00:05:17.66\00:05:19.84
characterized by
disability, disease and injury.
00:05:20.75\00:05:24.49
Recent data from the
Centers for Disease Control
00:05:26.04\00:05:28.18
have shown that heart
disease, high blood pressure,
00:05:28.44\00:05:31.65
cancer and diabetes are
chronic health conditions
00:05:31.85\00:05:36.06
which can
negatively impact the elderly.
00:05:36.27\00:05:39.05
In addition,
osteoporosis or low bone mass
00:05:40.40\00:05:44.56
can lead to a
greater risk of bone fracture
00:05:44.78\00:05:48.01
in persons 45
years of age and older.
00:05:48.23\00:05:51.61
Aging adults can also have more
00:05:52.72\00:05:54.71
difficulty
performing everyday tasks.
00:05:54.93\00:05:56.99
Age related
limitations and activities like
00:05:58.69\00:06:01.15
climbing stairs,
walking, bathing, dressing
00:06:01.35\00:06:04.22
and shopping make
it much more difficult
00:06:04.43\00:06:07.76
to function and to
live independently.
00:06:07.98\00:06:10.49
On the other hand
avoiding diabetes,
00:06:11.73\00:06:14.62
not smoking and
keeping major risk factors
00:06:15.62\00:06:19.26
like cholesterol and
blood pressure under control
00:06:19.46\00:06:22.11
can lead to lower death rates
00:06:23.49\00:06:25.10
and a greater life expectancy.
00:06:26.01\00:06:27.96
Well daily physical
activity can help prevent
00:06:29.79\00:06:32.90
and treat many
common health problems
00:06:33.10\00:06:35.46
associated with old
age, more then 60 percent
00:06:35.67\00:06:38.89
of older adults are
physically inactive.
00:06:39.11\00:06:41.91
Some common reasons
given by the elderly for not
00:06:43.91\00:06:46.92
engaging in activity are
that it doesn't feel good,
00:06:46.95\00:06:50.13
it takes too much
time or it's boring.
00:06:51.13\00:06:54.57
If you have listened to
some of the earlier programs
00:06:56.47\00:06:58.53
in this health series,
you will remember that all
00:06:58.77\00:07:01.71
these reasons are
typical barriers to starting
00:07:01.72\00:07:05.27
and maintaining an active
lifestyle regardless of age.
00:07:05.49\00:07:08.86
And that we identified
strategies for overcoming
00:07:10.17\00:07:12.83
this road blocks to
living an active life.
00:07:13.04\00:07:15.98
When discussing the
effects of physical activity
00:07:18.44\00:07:21.19
and exercise on the
health status of older adults,
00:07:21.41\00:07:23.82
it's useful to
examine how aging affects
00:07:24.95\00:07:27.86
various aspects
of physical function.
00:07:28.09\00:07:30.72
Peak aerobic power, a
measure of cardiorespiratory
00:07:32.64\00:07:36.58
fitness declines about
8 to 10 percent per decade
00:07:36.77\00:07:40.22
for both men and
women after the age of 25;
00:07:41.39\00:07:44.44
this age related
decline is partly attributable
00:07:45.92\00:07:48.65
to reductions in
physical activity
00:07:48.87\00:07:51.19
as well as
increased body fat levels.
00:07:52.27\00:07:54.46
However reductions in
heart function and the ability
00:07:55.90\00:07:59.35
of skeletal muscles to
process oxygen also contribute
00:07:59.58\00:08:03.86
to lower peak aerobic
function in the elderly.
00:08:04.10\00:08:07.63
In one study
comparing sedentary and highly
00:08:07.85\00:08:12.44
conditioned older woman
whose average age was 73.
00:08:12.65\00:08:16.22
The active older woman
displayed a maximal aerobic
00:08:17.61\00:08:20.51
fitness level that was
67 percent higher then their
00:08:20.72\00:08:24.71
sedentary counterparts
and comparable to that
00:08:24.92\00:08:29.16
of sedentary women
who were 35 years of age.
00:08:29.36\00:08:32.68
In describing the
effects of physical training
00:08:34.61\00:08:37.18
in the elderly, there
is a growing consensus
00:08:37.40\00:08:41.17
that older adults can
improve cardiorespiratory
00:08:41.38\00:08:44.79
fitness at rate similar to
that seen in younger adults.
00:08:44.98\00:08:49.57
For instance in one
study of 70 to 79 year old men
00:08:50.88\00:08:55.47
and women who
walked or walked and jogged
00:08:55.67\00:08:58.87
three times per
week for nearly 7 months,
00:08:59.08\00:09:02.02
peak aerobic fitness
rose by over 20 percent,
00:09:03.29\00:09:06.35
a rate of
improvement similar to that seen
00:09:07.66\00:09:10.41
in much younger adults.
00:09:10.64\00:09:13.08
What is the
relationship between aging
00:09:14.97\00:09:16.99
and various
components of body composition?
00:09:17.22\00:09:19.50
With aging, body fat
accumulates and fat free
00:09:21.52\00:09:25.80
mass can decrease 15 to
30 percent by the age of 80.
00:09:26.01\00:09:30.69
National surveys have
reported that over 60 percent
00:09:32.48\00:09:36.15
of adults 51 and
older are either obese
00:09:36.37\00:09:40.40
or over weight. For
the older adult being obese
00:09:40.61\00:09:46.57
is linked to higher
incidents of illness related
00:09:46.78\00:09:49.56
symptoms like
fatigue, headaches and swelling
00:09:49.75\00:09:54.15
of the feet or ankles.
00:09:54.36\00:09:56.17
Older adults who are
obese are also more likely
00:09:57.61\00:10:00.53
to report
symptoms of depression,
00:10:00.75\00:10:02.53
as well as exhibit
chronic health conditions
00:10:03.89\00:10:05.91
like heart disease,
diabetes, high blood pressure,
00:10:06.13\00:10:09.99
arthritis, stroke and cancer.
00:10:10.20\00:10:14.41
One of the wonderful
benefits of an active lifestyle
00:10:16.82\00:10:19.53
is that it can
really help to reduce
00:10:19.75\00:10:22.40
extra body fat
and excess weight.
00:10:22.62\00:10:25.29
In the study of
sedentary and highly conditioned
00:10:26.55\00:10:29.35
women in their 70's
that I mentioned earlier,
00:10:29.57\00:10:31.97
overall fat levels
were 38 percent lower
00:10:33.65\00:10:36.46
in the highly conditioned women
00:10:36.67\00:10:38.24
compare to the
older inactive females.
00:10:38.46\00:10:41.70
A program of regular
physical activity can be
00:10:43.15\00:10:46.63
helpful in decreasing
levels of abdominal fat,
00:10:46.84\00:10:49.19
which is being tie
to insulin resistances
00:10:50.41\00:10:52.51
and the metabolic syndrome.
00:10:52.73\00:10:54.73
Older adults can also
benefits from performing
00:10:56.26\00:10:58.50
muscles strengthening
activities having adequate
00:10:59.39\00:11:03.11
muscles strength is
vital because it enables
00:11:03.31\00:11:06.67
older adults to meet
the demand of daily living.
00:11:06.89\00:11:09.80
In general muscles
strength is well preserved
00:11:11.79\00:11:14.82
until about 45 years
of age, at which point
00:11:15.05\00:11:18.91
muscles strength decreases
by about 5 to 10 percent
00:11:19.14\00:11:23.25
each decade due
to a loss in muscle
00:11:23.46\00:11:26.48
fiber number and
muscle fiber size.
00:11:26.68\00:11:29.28
This condition known
as Sarcopenia can lead
00:11:30.37\00:11:35.47
to muscle weakness and
make it difficult for older
00:11:35.67\00:11:38.99
individuals to
perform everyday tasks
00:11:39.21\00:11:41.44
such as bathing,
shopping and cleaning.
00:11:42.41\00:11:45.78
A lack of muscle
strength in the legs
00:11:47.02\00:11:49.58
can also increase
the risk of falling.
00:11:49.81\00:11:52.27
For the older adult,
the maintenances of muscles
00:11:53.92\00:11:56.81
strength is absolutely critical
00:11:57.01\00:11:58.97
to living independently.
00:11:59.18\00:12:01.06
In fact a recent study
involving more then 3000
00:12:02.52\00:12:06.01
men and nearly
600 women showed that
00:12:06.23\00:12:10.48
men and women with
good muscle strength
00:12:10.70\00:12:12.89
displayed fewer
functional limitations
00:12:13.91\00:12:16.11
over a 5 year
period compare to those
00:12:16.32\00:12:19.33
who exhibited
low strength levels.
00:12:19.54\00:12:22.33
Older adults can
receive many, many benefits
00:12:24.55\00:12:27.65
from engaging in
resistance training.
00:12:27.89\00:12:29.74
Resistance training
can increase strength by
00:12:30.79\00:12:32.98
building muscle mass,
thus countering the effects
00:12:33.19\00:12:36.68
of Sarcopenia that
occur with normal aging.
00:12:36.90\00:12:40.00
In addition
resistance training can increase
00:12:41.59\00:12:45.24
resting metabolic
rate and reduce the chance
00:12:45.46\00:12:48.85
of falling, because
Skeletal Muscle is the largest
00:12:49.08\00:12:53.99
mass of insulin
sensitive tissue in the body,
00:12:54.22\00:12:56.87
the increase in
muscle size that results
00:12:58.02\00:13:00.73
from strength training
can also improve the ability
00:13:00.95\00:13:04.52
of insulin to clear
sugar from the blood,
00:13:04.74\00:13:07.57
thus lowering
insulin resistance.
00:13:08.54\00:13:12.00
I want to shift
gears a little now,
00:13:13.62\00:13:16.45
and talk next about the
impact that physical activity
00:13:17.12\00:13:20.46
can have in
promoting bone strength.
00:13:20.69\00:13:23.36
According to the 2004
Surgeon General's report
00:13:24.86\00:13:28.71
on bone health, osteoporosis
or reduce bone strength
00:13:28.92\00:13:33.97
is a major public
health threat to 44 million
00:13:34.18\00:13:37.98
Americans, 68
percent of whom are women.
00:13:38.19\00:13:41.66
Of this number 10
million have osteoporosis,
00:13:42.90\00:13:47.38
and about 34 million have
low bone mass or osteopenia,
00:13:48.07\00:13:53.85
and though I risk for
developing osteoporosis.
00:13:54.51\00:13:57.44
Each year about 1.5
million people suffer a fracture
00:13:58.87\00:14:03.25
due to bone disease and
20 percent of senior citizens
00:14:03.48\00:14:08.52
who suffer a hip
fracture die within one year.
00:14:08.73\00:14:13.13
One out of every two
women, and one in four men
00:14:14.90\00:14:19.09
over the age of 50
will have an osteoporosis
00:14:19.30\00:14:22.82
related fracture
some time in their lives.
00:14:23.02\00:14:26.44
From a financial
perspective, study show that the
00:14:27.72\00:14:31.50
annual direct care
expenditure for osteoporotic
00:14:31.72\00:14:34.20
fractures ranges from
12 to 18 billion dollars.
00:14:34.40\00:14:39.49
Indirect costs like
lost productivity at work
00:14:40.60\00:14:44.60
probably add billions of dollars
00:14:44.82\00:14:47.12
more to these figures.
00:14:47.33\00:14:50.08
Given the aging
trend of our population
00:14:51.59\00:14:54.05
and the relative lack of
attention paid in the past
00:14:54.76\00:14:57.36
to attaining good bone health.
00:14:57.59\00:14:59.64
It's estimated that
the number of hip fractures
00:15:00.60\00:15:03.12
in the United
States could double
00:15:03.33\00:15:05.11
or even triple by the year 2020.
00:15:05.33\00:15:09.67
What is the role
of physical activity
00:15:11.52\00:15:14.08
in maximizing bone
strength and minimizing
00:15:14.30\00:15:17.25
age related losses in bone mass?
00:15:17.46\00:15:19.59
To answer this question,
let's consider how bones
00:15:20.97\00:15:24.79
respond to physical inactivity.
00:15:25.01\00:15:27.92
With prolong bed rest
or a sedentary lifestyle;
00:15:29.45\00:15:32.97
bone mineral content
can be lost due to the lack
00:15:33.76\00:15:37.86
of muscle or gravitational
forces acting upon bones.
00:15:38.07\00:15:41.85
The magnitude
of this loss can be
00:15:43.15\00:15:45.72
as much as one percent per week.
00:15:45.92\00:15:48.60
In healthy individuals
restricted to complete
00:15:49.24\00:15:51.63
bed rest for a period
of one to nine months.
00:15:51.83\00:15:54.81
Conversely
accumulating daily doses
00:15:56.18\00:15:59.58
of moderate physical activity
00:15:59.79\00:16:01.53
can result in bigger
and more dense bones.
00:16:02.24\00:16:06.03
The 2004 Surgeon
General's report provides
00:16:07.96\00:16:11.96
a number of recommendations
00:16:12.18\00:16:13.66
for achieving
stronger and healthier bones.
00:16:14.25\00:16:16.35
Accumulating at least
30 minutes of moderate
00:16:17.87\00:16:21.31
physical activity on a
daily basis and performing
00:16:21.51\00:16:25.45
a variety of weight
bearing, strength training
00:16:25.66\00:16:28.49
and balance enhancing
activities two or more times
00:16:28.72\00:16:32.63
per week can be
a quite effective
00:16:32.84\00:16:35.23
in promoting bone health.
00:16:35.44\00:16:36.86
Activities such as
walking, hiking, jogging,
00:16:38.21\00:16:41.33
stair climbing,
skipping and jumping,
00:16:41.56\00:16:44.41
all of these
activities can provide
00:16:44.63\00:16:46.79
skeletal health benefits.
00:16:47.00\00:16:48.70
There is also good
evidence showing that
00:16:50.00\00:16:52.90
the risk of hip fracture
can be lowered by 20 to 40
00:16:53.11\00:16:55.97
percent by simply
maintaining an active lifestyle.
00:16:56.18\00:17:00.27
As with any exercise
program the approach should
00:17:01.59\00:17:05.83
be to start off with
easier activities like lifting
00:17:06.04\00:17:09.68
lightweights or
walking for 5 to 10 minutes
00:17:09.89\00:17:12.68
and slowly increasing duration
00:17:12.90\00:17:15.38
and intensity to avoid injury.
00:17:15.60\00:17:18.29
When discussing the
use of resistance training
00:17:19.77\00:17:22.34
as a means to
improve bone strength.
00:17:22.56\00:17:24.40
The implicit assumption
is that everyone has access
00:17:25.23\00:17:28.19
to some type of strength
or resistance equipment.
00:17:28.41\00:17:31.16
For some this
may not be the case.
00:17:32.14\00:17:34.75
As I noted in an earlier
program if you don't have
00:17:36.56\00:17:40.34
access to home
based resistance equipment
00:17:40.54\00:17:42.83
or if you are not a
member of a fitness center
00:17:43.05\00:17:46.09
and excellent
alternative is to watch
00:17:46.64\00:17:48.87
Dick Nunez who
hosts Body and Spirit,
00:17:49.08\00:17:52.29
a program shown
daily on the 3ABN network.
00:17:52.88\00:17:55.89
He does an excellent job
of presenting a wide variety
00:17:57.05\00:17:59.96
of strengthening
and stretching routines
00:18:00.18\00:18:01.97
that anybody young or
old can safely perform.
00:18:02.41\00:18:07.15
Next I want to
talk about arthritis.
00:18:08.43\00:18:12.33
Arthritis is catch-all
term for over 100 types
00:18:13.36\00:18:17.55
of diseases and
conditions that effects joints,
00:18:17.76\00:18:20.67
muscles, and connective tissue.
00:18:20.88\00:18:23.42
Common types of
arthritis include osteoarthritis
00:18:24.39\00:18:28.00
which often affects the
feet, knees, hips and fingers.
00:18:28.23\00:18:31.85
Fibromyalgia syndrome
a condition that affects
00:18:32.79\00:18:36.53
muscles, ligaments and tendons,
00:18:36.73\00:18:38.59
and is characterized by
generalized muscle pain,
00:18:39.18\00:18:42.04
fatigue and difficulty sleeping.
00:18:42.27\00:18:44.86
And rheumatoid arthritis,
which is an auto immune
00:18:45.95\00:18:49.91
disease that starts
slowly and often affects
00:18:50.13\00:18:53.37
the small hand
joints and the knee joint.
00:18:53.59\00:18:56.64
An estimated 46 million
adults in the United States
00:18:57.65\00:19:01.53
have arthritis and it's
projected that this disease
00:19:01.74\00:19:05.36
will affect 67 million
Americans by the year 2030.
00:19:05.59\00:19:10.55
Arthritis is the
number one cause of disability
00:19:11.73\00:19:14.99
in America,
because it can interfere
00:19:15.24\00:19:17.78
with the performance
of daily living tasks
00:19:17.99\00:19:20.24
such as
dressing, climbing stairs,
00:19:20.95\00:19:23.52
getting in and out
of bed, and walking.
00:19:23.75\00:19:27.30
Among the elderly, about
51 percent of adults 75 years
00:19:29.04\00:19:33.56
and over have reported
an arthritic diagnosis.
00:19:33.77\00:19:37.56
A factor that can
spur the development and
00:19:39.17\00:19:42.08
progression of knee
osteoarthritis is obesity.
00:19:42.28\00:19:46.12
According to the
Centers for Diseases Control
00:19:47.18\00:19:49.33
about 35 percent of adults
00:19:49.57\00:19:51.61
with doctor
diagnosed arthritis are obese.
00:19:51.83\00:19:55.14
In addition almost
44 percent of adults
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with doctor diagnosed
arthritis do not report
00:19:59.50\00:20:02.33
engaging in any
leisure time physical activity.
00:20:02.54\00:20:05.54
Almost 8 million adults
whose activities are limited
00:20:06.41\00:20:10.37
due to arthritis also
reports severe difficulty
00:20:10.58\00:20:13.86
in stooping,
kneeling or bending.
00:20:14.08\00:20:17.26
In fact 6 million
adults with arthritis
00:20:18.54\00:20:21.40
cannot even walk
a quarter of a mile.
00:20:21.63\00:20:25.10
As you might imagine a
sedentary lifestyle can place
00:20:26.12\00:20:30.01
individuals who
suffer from arthritis at even
00:20:30.23\00:20:33.37
greater risk for
health problems related to
00:20:33.58\00:20:36.05
physical inactivity
such as heart diseases,
00:20:39.24\00:20:40.21
diabetes and obesity.
00:20:40.22\00:20:41.98
The older adult who
has arthritis can receive
00:20:43.90\00:20:47.18
numerous health benefits
from being physically active.
00:20:47.40\00:20:51.35
This include
better joint function and
00:20:51.91\00:20:54.66
range of motion,
increased muscle strength
00:20:54.87\00:20:57.85
and aerobic fitness,
and elevation in mood state,
00:20:58.05\00:21:00.92
less loss of bone mass,
and a reduction in the risk
00:21:02.10\00:21:05.79
of heart disease, diabetes
and high blood pressure.
00:21:06.02\00:21:09.36
The physical activity
program for the person with
00:21:10.55\00:21:13.23
arthritis should include
a combination of exercises
00:21:13.45\00:21:16.91
that promote range of
motion and stretching.
00:21:17.14\00:21:20.28
Muscle
strengthening, aerobic exercise
00:21:20.64\00:21:23.16
and recreational pursuits.
00:21:23.39\00:21:25.99
This activity prescription
should be individualized
00:21:27.19\00:21:30.60
to meet each persons
needs, as well as balance
00:21:30.82\00:21:34.06
with rest to avoid over
exertion or severe pain.
00:21:34.35\00:21:37.92
Prior to beginning a
physical fitness program,
00:21:39.03\00:21:41.65
each person should have a
detailed medical evaluation
00:21:41.88\00:21:45.55
to assess overall
functional capacity,
00:21:45.78\00:21:48.43
severity and extent
of joint involvement
00:21:49.32\00:21:51.83
and the presence of
other medical conditions
00:21:52.48\00:21:55.00
which may limit the
ability to exercise.
00:21:55.57\00:21:57.81
The focus of all range
of motion and stretching
00:21:59.61\00:22:02.51
exercises should be to maintain
00:22:02.72\00:22:04.29
and restore joint mobility.
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If joint are inflamed,
gentle range of motion exercise
00:22:08.01\00:22:11.79
should be performed
several times a day,
00:22:12.02\00:22:14.33
with the assistance of a trained
00:22:15.50\00:22:16.73
family member or therapist.
00:22:16.94\00:22:19.13
Once the joints
are less swollen,
00:22:20.10\00:22:22.10
number of daily
stretching and range of motion
00:22:22.63\00:22:25.29
exercises can be
gradually increased.
00:22:25.49\00:22:28.22
Both isometric
exercises in which muscles
00:22:29.13\00:22:33.03
are tightened but
not move through their
00:22:33.23\00:22:35.53
range of motion and
typical weight lifting
00:22:35.73\00:22:38.95
exercises that
involve moving joints limited
00:22:39.14\00:22:42.71
or full range of
motion can be performed.
00:22:42.91\00:22:45.53
A person currents
strength levels along
00:22:46.45\00:22:49.82
with the extent of
joint inflammation and pain
00:22:50.04\00:22:52.27
should be taken into account
00:22:52.48\00:22:54.44
prior to starting a
muscle straightening program.
00:22:54.66\00:22:57.11
Aerobic exercise is
also being demonstrated
00:22:58.06\00:23:01.28
to be a safe and effective
treatment for individuals
00:23:01.49\00:23:04.85
with arthritis who are
not in flare-up situations,
00:23:05.05\00:23:08.51
characterized by a worsening
00:23:09.19\00:23:10.86
or reappearance of symptoms.
00:23:11.07\00:23:13.34
Low impact
activities such as swimming,
00:23:14.48\00:23:18.01
water aerobics,
walking, bicycling and rowing
00:23:18.70\00:23:21.84
can improve aerobic
fitness without negatively
00:23:22.06\00:23:26.03
effecting one's
arthritic condition.
00:23:26.24\00:23:28.17
As with stretching and
strength building regiments
00:23:29.89\00:23:32.50
the frequency, duration
and an intensity of aerobic
00:23:33.16\00:23:35.48
exercise should be
increased in a gradual fashion.
00:23:35.69\00:23:38.70
And each activity
session should start and end
00:23:39.32\00:23:42.04
with range of motion exercises.
00:23:42.26\00:23:44.34
Finally recreational pursuits
like golfing, gardening,
00:23:45.09\00:23:48.56
aquatic exercise and
hiking on gentle terrain
00:23:48.79\00:23:52.18
are activities that persons
00:23:52.42\00:23:54.55
with arthritis
often find enjoyable.
00:23:54.77\00:23:56.85
In one study of over 90 percent
00:23:57.74\00:24:00.17
with knee osteoarthritis
47 subjects participated
00:24:00.39\00:24:04.30
in an 8 week
walking program that met
00:24:04.51\00:24:06.77
3 times a week for up
to 30 minutes per session.
00:24:06.98\00:24:10.09
Following the program
the exercising group showed
00:24:10.69\00:24:14.23
an 18 percent
increase in distance covered
00:24:14.43\00:24:16.87
during a 6 minute
walk without major pain
00:24:17.09\00:24:20.28
or the triggering
of flare-up symptoms.
00:24:20.50\00:24:23.26
When results of this
investigation are combined
00:24:23.48\00:24:26.48
with those of other
studies, there is good evidence
00:24:26.70\00:24:30.60
to show that
adults with arthritis
00:24:30.82\00:24:32.75
can become
stronger, more aerobically fit
00:24:32.96\00:24:35.87
and experience
reduction in symptoms
00:24:36.08\00:24:38.51
all without
causing joint damage.
00:24:39.22\00:24:41.44
A point that's worth
reemphasizing here is that
00:24:42.53\00:24:45.28
physical activity
programs for individuals
00:24:45.49\00:24:47.74
with arthritis
should incorporate a gradual
00:24:47.96\00:24:50.49
progression and frequency
duration and intensity.
00:24:50.73\00:24:53.97
It's also important to
refrain from performing rapid,
00:24:55.34\00:24:58.17
repetitive movements
and to modify and adapt
00:24:58.38\00:25:01.74
the physical
activity program as needed
00:25:01.95\00:25:03.77
to ensure joint
protection and safety.
00:25:03.98\00:25:07.26
In 1998 the American
College of Sports Medicine
00:25:08.42\00:25:11.70
issued a possession
statement on exercise
00:25:11.92\00:25:14.46
and physical
activity for older adults.
00:25:14.68\00:25:16.84
As we approach the
end of this program,
00:25:17.44\00:25:19.78
I want to
summarize some of the key
00:25:20.50\00:25:21.92
statements from this document.
00:25:22.13\00:25:23.55
Senior citizens who
participate in regular program
00:25:24.27\00:25:27.28
of physical activity can
receive many health benefits.
00:25:27.49\00:25:30.60
First declines in
physical function related to
00:25:31.18\00:25:34.69
aging can be
reduced and prevented.
00:25:34.90\00:25:36.99
Second aerobic fitness
is improved at the same
00:25:37.82\00:25:40.95
relative rate
seen in younger adults.
00:25:41.17\00:25:44.04
Third endurance training
performed by older adults
00:25:44.83\00:25:48.76
helps to maintain and
improve cardiovascular health,
00:25:48.98\00:25:52.69
reduce high blood
pressure, lower high blood
00:25:52.92\00:25:56.08
fat levels and
decrease insulin resistance.
00:25:56.30\00:25:59.58
Fourth strength
training can counter the loss
00:26:00.23\00:26:03.63
in muscle mass and
strength which accompanies
00:26:03.86\00:26:06.59
aging and along with
regular endurance training can
00:26:06.81\00:26:11.53
improve bone health and
lower the risk for osteoporosis.
00:26:11.74\00:26:15.62
Fifth postural stability
is improved which can reduce
00:26:16.44\00:26:20.98
the risk for falls
associated injuries
00:26:21.21\00:26:24.09
and subsequent bone fractures.
00:26:24.31\00:26:26.77
Sixth exercise and
physical activity can increase
00:26:27.66\00:26:31.46
flexibility and
joint range of motion.
00:26:31.67\00:26:34.84
From a
psychological perspective,
00:26:35.67\00:26:37.63
exercise training
can also help to preserve
00:26:37.86\00:26:40.66
cognitive function
and reduce depression.
00:26:40.88\00:26:44.21
Overall for the older
adult a regular program
00:26:45.78\00:26:50.33
of physical activity
can contribute to a healthy
00:26:50.56\00:26:53.58
and independent
lifestyle, improve the capacity
00:26:53.79\00:26:57.19
to function
physically and mentally
00:26:57.44\00:26:59.34
and lead to a
better quality of life.
00:26:59.56\00:27:02.32
I have seen this
benefits manifested first hand
00:27:03.40\00:27:07.22
in the life of my
mother who is 77 years old.
00:27:08.35\00:27:12.31
Now retired she spends a
major portion of each day
00:27:13.55\00:27:17.01
gardening and working
in the yard of a one acre
00:27:17.24\00:27:21.09
homestead on the North
Shore of Oahu in Hawaii.
00:27:21.30\00:27:25.18
She has told me
on numerous occasions
00:27:25.78\00:27:28.38
that she believes
her gardening and outdoor
00:27:28.61\00:27:30.98
pursuits are keeping
her fit, healthy and alive.
00:27:31.21\00:27:35.27
In a recent phone
conservation, she asked
00:27:35.98\00:27:38.37
whether she
needed to supplement her
00:27:38.61\00:27:40.22
yard work with
the treadmill workout.
00:27:40.43\00:27:42.49
After she recounted
to me how active she was
00:27:43.15\00:27:45.53
in the yard every day I
simply told her to keep up
00:27:45.75\00:27:48.27
with what she was doing
00:27:48.48\00:27:49.49
and not worry
about treadmill walking.
00:27:49.72\00:27:51.73
My mother has found
a way to stay active
00:27:52.38\00:27:54.54
that not only is
keeping her body healthy
00:27:54.77\00:27:56.50
but it's also
nourishing her inner spirit.
00:27:56.73\00:27:59.66
I only hope that I
can follow my mother's
00:28:00.35\00:28:03.30
example when I
am in my mid 70's.
00:28:03.83\00:28:06.23
Until next time then
keep moving step by step
00:28:07.64\00:28:10.41
towards better
health and fitness.
00:28:10.66\00:28:12.50