Seniors and Exercise

1. Seniors and Exercise By: NaQuan Redd Nicholas Bono Craig Flannery

2. Introduction • Physical fitness is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. • Overall, structured physical activity has been proven to show increases in the various domains of health and fitness.

3. Domains of Physical Fitness • By utilizing proper exercise practices, we attempt to improve health and wellness in the following domains: • Cardiovascular and Respiratory endurance • Stamina • Strength • Flexibility • Power • Speed • Coordination • Agility • Balance • Accuracy • Quality of Life

4. Seniors and Exercise • Naturally, with age we see an increase in the difficulty of performing daily activities. • Some of which include the simple tasks such as cleaning, cooking, and walking up and down stairs. • Therefore, the need to remain physically active is essential with the aging process.

5. Seniors and Exercise • Regardless of age, exercise has the ability to improve all domains. • In specific, exercise could be used for therapeutic purposes or simply to delay the atrophy of muscle. • Furthermore, with exercise we see a decrease in the risk of injuries typically sustained from falls.

6. Seniors and Exercise • In particular, individuals over the age of 55 (seniors) see the following benefits from participating in an organized exercise program: • Improved Cardiovascular and Respiratory Health • Increases in Strength, Flexibility, Balance, and Power • Enhanced Quality Of Life • The following studies were completed to show how physical activity does indeed benefit the elderly population.

7. Research Study 1 • Title: Cardiac Work Remains High after Strength Exercise in Elderly • Authors : A. C. C. Queiroz, H. Kanegusuku, M. R. Chehuen, L. A. R. Costa, L. F. Wallerstein, V. J. Dias da Silva , M. T. Mello, C. Ugrinowitsch, C. L. M. Forjaz • Journal: International Journal of Sports Medicine, 2013 • Volume, Date, Pages: Volume 11, 2013, 391-397

8. Purpose • The immediate effects of a strength training session (decreased blood pressure) are not clearly documented in the elderly. • The purpose of this experiment was to observe the effects of strength training on the elderly

9. Methods (Participants)

10. Methods (Protocol) • Exercise Sessions • 9 exercises, 3 sets of 8 repetitions • 2-3 rest in between sets • Control Sessions • Participants sat on the exercise machines • No exercise performed

11. Results • SBP and mean BP increased during Control Session but no change in Exercise • DBP increased similarly in both Exercise and Control • HR decreased after Control, Increased after Exercise

12. Results

13. Discussion • “The most important finding of this study was that HR and RPP remained elevated for up to 4.5 h after a session of moderate- to high-intensity ST in elderly subjects”

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18. Research Study 2 • Title : Pilot-Testing the Effects of a Newly-Developed Silver Yoga Exercise Program for Female Seniors • Authors: Kuei-Min Chen and Wei-ShyuanTseng • Journal: Journal of Nursing Research • Volume, Date, Pages: Volume 16, March 2008, Pages 37-46

19. Purpose • The purpose for this study was to validate a yoga program for older adults. • The program was critically reviewed by 10 experts of related fields.

20. Methods (Participants) • 16 Females (14 completed program • 1 withdrew due to family vacation • 1 withdrew for family issues • All aged 60 or older • None with previous yoga training • All able to walk unassisted • All cognitively alert • No smoking or drinking habits

21. Methods • 3, 70 minute sessions per week for 4 weeks • 91.07 attendance rate • 30% of absences for volunteer works • 20% of absences for family visits

22. Methods • Classes run by certified yoga instructor with supervision of RN-licensed research assistant. • No discomfort or issues reported during classes. • No additional exercise or yoga done by participants during this time.

23. Results – Body Composition • Average body fat percentage decreased significantly (28.29 % to 26.07%) • Body weight and BMI also decreased

24. Results • Systolic Blood Pressure decreased from 142.14 to 122.93 • Significant increases to range of motion • Increases to lower body flexibility and hand-grip strength

25. Results

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27. Results

28. Discussion • Body fat and SBP lowered • Expected and evidenced by previous studies • Increased range of motion and balance at right hip flexor and shoulder flexion and adduction • Found by this study and is attributed to the positions used in yoga program

29. Purpose • Through observation and extensive research it has been proven that inactivity has the ability to decrease cardiovascular health and increase muscle atrophy within the elderly population. • Therefore, this particular study was designed to compare the effects of home based exercise with high -intensity aerobic interval training.

30. Research Study 3 • Title: Older Adults Recently Discharged from the Hospital: Effect of Aerobic Interval Exercise on Health-Related Quality of Life, Physical Fitness, and Physical Activity • Author(s): Therese Brovold, Skelton Dawn, Astrid Bergland • Journal Title: Journal of the American Geriatrics Society • Volume, Date, Pages: Vol. 61 (Issue 9), September 2013, Pages 1580-1585

31. Methods: Participants • The participants of this specific study were comprised of community-dwelling older adults (aged 70-92). • Each particular subject was recruited while they were in the hospital for an acute medical event.

32. Methods: Eligibility • In order to be eligible for inclusion, participants had to: • Be aged 70 and older • Live independently in the community • Consent to participate in the aerobic exercise program twice a week • Be able to complete the Timed Up and Go test in <20 seconds • Be assessed and approved by a doctor as able to tolerate aerobic exercise • Participants were excluded if: • They had any cognitive disorder • They had an expected lifespan of <1 year • They exercised regularly more than twice a week

33. Physical Fitness Testing • For this particular population, the researcher’s used the Senior Fitness Test to measure the physical capabilities of the participants • The baseline measurements were taken 2 to 4 weeks after discharge from the hospital, and again after a 12 week period. • The Senior Fitness Test consists of the following activities: • Maximum number of chair stands in 30 seconds • Maximum Number of arm curls with a hand-weight in 30 seconds • Chair-sit-and -reach test (cm) • Back scratch test (cm), • Up-and-Go Test (seconds) • 6-minute walk test (6MWT) • Body mass index (weight/height2).

34. High Intensity Aerobic Exercise • Participants exercised twice a week in the hospital and at least once while at home. • Exercise periods lasted a total of 60 minutes and included the following: • 5 minutes of warm-up • Three intervals of high-intensity exercise • Two intervals of moderate-intensity exercise • A cool-down. • The exercises incorporated the muscles of the upper and lower extremities. • Movements included: • Walking • Lunges • Squats • Knee Lifts • Wall Push-ups • Stair Climbing • Finally, exercise was adjusted Exercise intensity was adjusted using the Borg Scale and beats per minute. -Moderate intensity was considered to be between 11 and 13, while high intensity was classified as anywhere between 15 and 17 on the Borg Scale.

35. Home Based Exercise Program • Participants who were selected to partake in an home based exercise program received an exercise log that emphasized the importance of physical activity. • -The log also included instructions for six home exercises that were to be performed three times per week. They are as follows: • Sit-to-stand • Walking on heels • Walking on toes • Standing on one leg • Stair climbing • Walking.

36. Results • Participants in both the Home Base and High-Intensity Aerobic Exercise groups improved their scores in physical functioning, vitality, mental health, and social functioning. • However, after a 3 month period, participants in the HIA group had better improvements in upper and lower body performance (Specifically in the 6 Minute Walk test). • Overall, the exercises performed in both groups improved the physical capabilities of the participants.

37. Results

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39. Discussion • This study was initially done to show that High-Intensity Aerobic Interval Training had more of an effect on one’s overall quality of life and fitness levels then a home based exercise program. • However, the findings suggest that that the High Intensity Aerobic group significantly improved their physical fitness in comparison to the home based group. • Finally, this study indicates that physical activity improves cardiovascular health and decreases atrophy in the elderly after hospitalization.

40. Research Study 4 • Title: Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals • Author(s): Junichiro Yamauchi, Satoshi Nakayama, Naokata Ishii • Journal title: Geriatrics Gerontology International • Volume, date, pages:Volume 9, 2009, Pages 262-269

41. Purpose • There has been an increase of demands for elderly people to do more body-weight based functional exercises, this study was formed to investigate the effects of body-weight based exercises on muscle functions of leg multi-joint movements in elderly individuals.

42. Methods: Participants • The study initially involved 30 untrained elderly individuals ages 66 +/- 5.7 years. Three of the participants were not able to finish the program so the end results will only have data of 27 participants. The participants did not have any previous records of leg injuries or surgery

43. Methods • Before the program the participants were measured for force (Fmax), velocity (Vmax) and power (Pmax) of knee-hip extension movements using a servo controlled dynamometer. • During the program participants were put through an exercise program for 10 months, the program consisted of large-leg muscle exercises without the use of external weights. • Exercise intensity was based on bodyweight/fmax of pre-training values. • After the 10 months period force, velocity, and power were measured again using the dynamometer.

44. Results • Fmax significantly increased from 1220 +/- 427 N to 1370 +/- 418 N, • This increase represented 15.3 +/- 17.6% of pre-training value after the 10-month exercise training. • Pmax significantly increased from 656 +/- 300 W to 732 +/- 332 W • This increase represents an increase of 13.2 +/- 20.3%. • Vmax did not change • Relative force (Fmax/BW) significantly increased from 2.2 1 0.7 N/N to 2.5 +/- 0.6 N/N

45. Results

46. Results

47. Discussion • The program that the participants went through show that body weight exercises successfully increase maximum force and power output, with force increasing by 15% and power output by 13% • Force and power decrease with age so exercising to increase these variables can help with elderly activities for daily life, mainly because decreasing of force and power is indicative of stumbling and falls in old age.

48. Research Study 5 • Title: The Effects of a Whole-Body Advanced Vibration Exercise Program on Flexibility, Balance, and Strength in Seniors • Author(s): Danielle Bissonnette, Patricia Weir, Lawrence Leigh, Kenji Kenno • Journal Title: Physical & Occupational Therapy in Geriatrics • Volume, Date, Pages: Volume 28 (Issue 3), 2010, Pages 225-234

49. Purpose • Research has shown that aging is a process that causes a decrease in function flexibility, balance, and strength. All of which are factors that contribute to physical disabilities and increased risk of falls amongst older individuals. • However, there is not much information regarding the potential impact of whole-body vibration (WBV) exercise on flexibility, balance, and strength changes in older adults. • Therefore, the purpose of this study is to evaluate the effects of 8 weeks of WBV training on functional movements.

50. Methods (Participants) • The participants of study consisted of various walking groups and senior centers throughout Windsor and Essex County • Individuals between the ages of 60 and 85 received a brief summary on the project, and were asked if they would like to participate. • Participants were excluded if: • They had active cancer • Had an active infection • Had Gall bladder or kidney stones • They recently had joint replacement • Or if they participated in strength training activities