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Senior Olympic Speech

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PCOS and Exercise
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Senior Olympic Speech

  3. 3. INCREASING AGE As George Bernard Shaw said, on the occasion of his 80th birthday, “It beats the alternative.”
  4. 4. AGING & ASSOCIATED ABNORMALITIES Type II Diabetes Coronary Artery Disease Hypertension Osteoporosis Obesity Cancer Alzheimer’s
  5. 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. 6. ONE SOLUTION Exercise, Exercise, Exercise, and then Exercise some more!
  7. 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. 8. SOME EFFECTS OF EXERCISE Decreases all-cause mortality Decreases all-cause morbidity Decreases risk of obesity Improves symptoms in peripheral vascular disease
  9. 9. DIABETES MELLITUS, TYPE 2 Decreases incidence of diabetes Improves glycemic control Decrease hemoglobin A (1c) levels Improves insulin sensitivity
  10. 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. 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. 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. 13. CARDIOVASCULAR & EXERCISE Improves congestive heart failure symptoms Decreases hospitalization rate Improves Lipid Profile (Increases “good” cholesterol) Decreases Body Fat
  14. 14. CARDIOVASCULAR & EXERCISE Decreases Resting Heart Rate Improves Cardiac Output Decreases Risk of Coronary Artery Disease Improves Blood Pressure
  15. 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. 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. 17. OSTEOARTHRITIS Exercise reduces joint pain and stiffness Increases flexibility Increases muscle strength Enhances weight reduction Improves sense of well- being.
  18. 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. 19. NEUROPSYCHOLOGIC HEALTH Improves quality of sleep Improves cognitive function Decreases rates of depression Improves short-term Memory
  20. 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. 21. VERTIGO & EXERCISE Balance & proprioception is something you can practice. Vertigo can be caused by.... Changes in barometric pressure Lack of sleep Dehydration
  22. 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. 23. CANCER Decreases risk of Colon Breast Prostate Rectal Cancers
  24. 24. CANCER Improves Quality of Life and decreases fatigue in patients that have cancer.
  25. 25. WEIGHT MANAGEMENT Your weight is determined by the number of calories you eat each day minus what your body uses
  26. 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. 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. 28. STRENGTH & BACK PAIN Core Strengthening Swiss Ball McKenzie Yoga Tai Chi Pilates
  29. 29. FLEXIBILITY & BACK PAIN Hamstrings Piriformis Gastroc-Soleus Psoas Major Gluteus
  30. 30. TRAIN FLEXIBILITY Yoga is great to help train flexibility and balance. Studies show that average class attendance is 77 % for older adults.
  31. 31. YOGA People that participate in Yoga show significant improvement in quality of life and physical measures.....
  32. 32. TAI CHI Improves Cardio- respiratory function Immune capacity Mental control Balance and flexibility Improves muscle strength Reduces risk of falls
  33. 33. STRENGTH TRAINING Sarcopenia - Age related loss of skeletal muscle mass Decrease Strength Decreased Aerobic Capacity Functional Capacity
  34. 34. SOLUTION? Resistance Training Frequency Intensity Duration
  35. 35. ONE REP MAX? One Rep Max (1RM) is the most weight a person can lift one time
  36. 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. 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. 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. 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. 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. 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. 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. 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. 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. 45. SO WHAT ARE YOU WAITING FOR? Exercise - Walk Duration: 5 days per week Frequency: 30 minutes a day Intensity: Brisk
  46. 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. 47. ANY QUESTIONS? THE END.......