1.
TOO HOT TO TROT?
NOT IN TAOS!

2.
EFFECTS OF EXERCISE
ON OLDER ADULTS

3.
INCREASING AGE
As George Bernard Shaw said, on the occasion of his
80th birthday, “It beats the alternative.”

4.
AGING & ASSOCIATED
ABNORMALITIES
Type II Diabetes
Coronary Artery
Disease
Hypertension
Osteoporosis
Obesity
Cancer
Alzheimer’s

5.
SECONDARY EFFECTS OF
AGING
Loss of bone mineral
(Osteoporosis)
Basal metabolic rate
(Eat less and gain
weight!)
Increased Body Fat
Content
Decreased mental
function

6.
ONE SOLUTION
Exercise, Exercise,
Exercise, and then
Exercise some more!

7.
EXERCISE?
Walking vigorously, hiking, climbing stairs, swimming,
aerobics, dancing, bicycling, skating, skiing, tennis,
basketball, volleyball, are examples of physical activity
that works your muscles, increases heart rate, and
make you breathe harder
Strength training exercises with hand weights, elastic
bands, or weight machines can help build muscle
Stretching helps increase flexibility and prevent
soreness after other types of exercise

8.
SOME EFFECTS OF EXERCISE
Decreases all-cause
mortality
Decreases all-cause
morbidity
Decreases risk of
obesity
Improves symptoms in
peripheral vascular
disease

9.
DIABETES MELLITUS, TYPE 2
Decreases incidence of
diabetes
Improves glycemic
control
Decrease hemoglobin
A (1c) levels
Improves insulin
sensitivity

10.
HYPERTENSION & EXERCISE
Exercise lowered blood pressure
in people who were
normotensive or hypertensive;
over-weight or of normal
weight; and black, white, or
asian.
All frequencies, intensities, and
types of aerobic exercise
lowered blood pressure.
Effect of Aerobic Exercise on Blood Pressure: A Meta-
Analysis of Randomized, Controlled Trials Ann Intern Med,
April 2, 2002; 136(7): 493 - 503.

11.
STROKE & EXERCISE
Men in the most fit
group had a 40 percent
lower risk of stroke
Women had a 43
percent reduction in
their risk of stroke
Lower risks held true
even if the subjects
smoked, were
overweight, had high
blood pressure, diabetes
or poor family history

12.
HEART DISEASE & EXERCISE
The American Heart Association (AHA) recommends
at least 30 minutes of moderate exercise five days a
week, or 20 minutes of vigorous exercise three days a
week.
In addition, the AHA recommends that adults engage
in activities to maintain or increase muscular strength
and endurance at least twice a week.
Twice a week strength training keeps you even.

13.
CARDIOVASCULAR &
EXERCISE
Improves congestive
heart failure symptoms
Decreases
hospitalization rate
Improves Lipid Profile
(Increases “good”
cholesterol)
Decreases Body Fat

14.
CARDIOVASCULAR &
EXERCISE
Decreases Resting
Heart Rate
Improves Cardiac
Output
Decreases Risk of
Coronary Artery
Disease
Improves Blood
Pressure

15.
OSTEOPOROSIS & EXERCISE
Average 53 y/o woman
has the bone density
of the average 80 y/o
man
Exercise decreases
bone density loss in
post menopausal
women
Decreases risk of
falling

16.
OSTEOPOROSIS & EXERCISE
Increases Peak Bone
Mass
Reduces age related
bone loss
Decreases risk of hip
and vertebral fractures
Maintains flexibility,
strength, and balance.

17.
OSTEOARTHRITIS
Exercise reduces joint pain
and stiffness
Increases flexibility
Increases muscle strength
Enhances weight reduction
Improves sense of well-
being.

18.
OSTEOARTHRITIS
Strengthening the
quadriceps muscles
can reduce knee pain
and disability.
A relatively small
increase in strength
(20% to 25%) can lead
to a 20% to 30%
decrease in the chance
of developing knee
osteoarthritis.

19.
NEUROPSYCHOLOGIC
HEALTH
Improves quality of
sleep
Improves cognitive
function
Decreases rates of
depression
Improves short-term
Memory

20.
ALZHEIMER’S & EXERCISE
quot;Regular physical
exercise is the best
means we have of
preventing Alzheimer's
disease today....
Better than
medications, better
than intellectual
activity, better than
supplements and diet.quot;

21.
VERTIGO & EXERCISE
Balance &
proprioception is
something you can
practice.
Vertigo can be caused
by....
Changes in
barometric pressure
Lack of sleep
Dehydration

22.
DIZZYNESS & EXERCISE
Visual exposure to
nearby moving objects
Tilting the head
Differences between
visual stimuli and the
information received
from the inner ear
about one's location in
space.
All symptoms can
improve with practice!

23.
CANCER
Decreases risk of
Colon
Breast
Prostate
Rectal Cancers

24.
CANCER
Improves Quality of
Life and decreases
fatigue in patients that
have cancer.

25.
WEIGHT MANAGEMENT
Your weight is
determined by the
number of calories you
eat each day minus what
your body uses

26.
30 MINUTES A DAY
34 Subjects, daily
walking program....
gradually worked to
increase their time and
distance
At 30 minutes a day of
walking every one of
the patients who stuck
with the program lost a
significant amount of
weight

27.
EXERCISE & BACK PAIN
Regular exercise can
prevent back pain
Exercises increases
muscle strength and
endurance and
improves flexibility and
posture
Loss of these is the
major cause of lower
back pain

28.
STRENGTH & BACK PAIN
Core Strengthening
Swiss Ball
McKenzie
Yoga
Tai Chi
Pilates

29.
FLEXIBILITY & BACK PAIN
Hamstrings
Piriformis
Gastroc-Soleus
Psoas Major
Gluteus

30.
TRAIN FLEXIBILITY
Yoga is great to help
train flexibility and
balance.
Studies show that
average class
attendance is 77 %
for older adults.

31.
YOGA
People that participate in Yoga show significant
improvement in quality of life and physical
measures.....

32.
TAI CHI
Improves Cardio-
respiratory function
Immune capacity
Mental control
Balance and
flexibility
Improves muscle
strength
Reduces risk of falls

33.
STRENGTH TRAINING
Sarcopenia - Age related
loss of skeletal muscle mass
Decrease Strength
Decreased Aerobic
Capacity
Functional Capacity

34.
SOLUTION?
Resistance Training
Frequency
Intensity
Duration

35.
ONE REP MAX?
One Rep Max (1RM) is
the most weight a
person can lift one
time

36.
GETTING MORE MUSCLE
To Get Bigger Muscles
Lift 80% of your One Rep Max 3 to 5 times
For More Power (Strength + Speed = Power)
Lift 70% of your One Rep Max 7 to 10 times
For More Endurance
Lift 60% of your One Rep Max10 to 15 times.

37.
BOTTOM LINE
Resistance training increases power, reduces the
difficulty of performing daily tasks, enhances energy
expenditure and body composition, and promotes
participation in spontaneous physical activity.
Sports Medicine 2004;34(5):329:48.

38.
EFFECTS OF RESISTANCE
TRAINING
“there is NO
pharmacological
intervention that holds
a greater promise of
improving health and
promoting
independence .... than
does exercise.
Sarcopenia and age-related changes in body composition
and functional capacity. Human Physiology Laboratory,
Tufts University, Boston, MA. J. Nutr. 1993 Feb; 123 (2)
Suppl): 465-8

39.
ENDURANCE TRAINING
Significant decrease in depressive and anxiety scores.
Improvement in quality of life of seniors.
Seniors retain a similar degree of “Trainability” as
young subject for cardiac autonomic function to
dynamic exercise.

40.
BUSTER MARTIN
Buster Martin, 101-year-
old English man,
preparing to run the
London Marathon on
April 13, 2007.
He recently completed
a half marathon in 5
hours, 13 minutes.
His first words upon
crossing the finish line
were, quot;Where's my
beer?quot;

41.
STRENGTH VS. ENDURANCE
Resistance training produces greater strength, gait
and balance improvements in older adults then a
flexibility exercise program.
Studies have shown that starting slow with low
amounts of weight and higher repetitions are a good
way to start weight lifting.
Either long term strength training or aerobic walking
programs decrease the risk of falls in older adults.

42.
SPORT SPECIFIC TRAINING
Adaptations and variables in exercise are highly
specific to the type of exercise performed.
If you are a runner - run
If you are a thrower - throw
If you are a strength athlete - lift weights.... get
stronger

43.
MEDICAL FINDINGS
Lifetime regular physical activity is recommended for all
older adults. (West J. Med, 1997 Oct; 167 (4): 258-64)
Resistive Training (Weight Training) enhances muscular
strength and endurance, functional capacity and
independence, and quality of life while reducing disability.
(Circulation. 2007 Jul 31:116(5):572-84. Epub 2007 Jul
16)

44.
MEDICAL FINDINGS
Exercise across the lifespan should be encouraged to
maximize peak bone mass, reduce age related bone loss,
and maintain muscle strength and balance. (Br. J Sports
Med. 1999 Dec; 33 (6): 378-86)
Physical exercise training in patients with CHF has
physiological benefits and positive effects on the quality
of life. (Br J Gen Pract. 2002 Jan; 52 (474) 47-55.)

45.
SO WHAT ARE YOU WAITING
FOR?
Exercise - Walk
Duration: 5 days per week
Frequency: 30 minutes a day
Intensity: Brisk

46.
ARE YOU STILL HERE?
Exercise - Strength Training
Duration: 3 days per week
Frequency: 30 minutes a day
Intensity: Start slow work up to higher intensities

47.
ANY QUESTIONS?
THE END.......