1. P. Senthil M.P.TProfessor in Cardiorespiratory RehabilitationMSAJ College of Physiotherapy

2. Objective Healthy Aging Need of Health-Related Fitness for Elderly. Benefits of Health-Related Fitness 3. Introduction Aging- The process of Growing Old or Maturing. Aging is a Multi-Faceted Process Genetics Lifestyle DiseasePreviously Aging- 65Oldest-old- 85Youngest-old- 75 4. Aging population Population aging is a shift in thedistribution of a country's population towards olderages. India's older population will increase dramatically overthe next four decades.(Population ReferenceBureaue,2012). India's population ages 60years 8% in 2008 willincrease 19% in 2050.(National Institute on Aging) 5. By 2042, the share of Indians 60 years and older isprojected to exceed children and youth ages 14 andyounger.(Chatterji et al, 2008) By 2050, Life expectancy at birth is projected to reach74 Years. 6. Old age Dependency ratio- the number of peopleages 60 and older per person ages 15 to 59 is expectedto rise from 12 per 100 to 31 per 100 by 2050. 7. Whether they are LivingSuccessful Aging? 8. They fail to Adapt Effectively to their Sedentary lifestyle Cigarette smoking Increased body mass index Increased fatness Decreased Exercise in Mid-life and Late Adulthood. 9. Associated with reduced FunctionalCapacity and chronic illness Physical inactivity and maintenance of a sedentarylifestyle increases risk to aging individuals(MartinezME et al, 1999) Healthy Aging is an issue of increasing importance asthe size of the older population continues to grow 10. Epidemiological Evidence Strong association between regular physical activity /physical fitness and all causes of death 11. Gerontology- To improve Health Span of elderlypeople. (Total number of years a person remains in ExcellentHealth) 12. Age-related changes The normal changes with aging reduce functionalcapacity.(Brill PA et al,2000) Changes in: Fitness Capacity Muscle Body Composition 13. Age and reduced physical activityAs the age increasesthe physical activityreducesAfter 55years agemore the physicalinactivity.Females are lessactive than men 14. Cardiovascular ChangesCardiac Function Heart Rate, heartoutput and volume ofblood Vascular Function Arteries stiffen &hardenBlood Pressure BP @ rest BP receptors becomeless sensitive 15. Muscular ChangesMuscle Strength &Power ~40yearsLower limb > UpperLimbMuscle Endurance DeclinesMotor Performance Speed of simple andrepetitive movementslows.Flexibility and joint rangeof movementDeclines 16. Body Composition ChangesWeight 30-50yrs, until ~70yrs,then Body Fat Body fat 30-50 yrs.Muscle Mass Loss of MM= musclespeedBone Density Peaks in late 20s. BMD 0.5%.yr after ~40 17. Why fitness for elderly Longevity Quality of Life Socialization Weight control Disease prevention Disease management .(I could go on) 18. What are the types of fitness training? Skill-Related FitnessHealth-RelatedFitness 19. Health-Related Fitness Components Aerobic Fitness Muscular Strength and Endurance Flexibility Body Composition 20. Principles of Fitness Frequency IntensityTimeType 21. Frequency 5 days a week 22. IntensityModerate ExerciseEquivalent of BRISKWALK Noticeablyaccelerates RH Able to talk talk testRPE 5-6 out of 10 23. Muscular Strengthening Exercise large muscle groups 8-12 reps; should fatigue by last rep Rest 2-3 minutes between exercises 1 set good, 2 sets better Rest day in between 24. Flexibility As we age muscles become shorter and lose theirelasticity Aging can affect the structure of your bones andmuscles causing pain and decreased range of motionin the shoulders, spine and hips. Stretching is an important part of elderly Flexibility of your joints, and help you remain activeand independent.(2days/week, 10-15 minutes). 25. Balance Training It is needed for Elderly who are risk of Fall injury. 26. Guidelines for Training Train the way you want your body to change Train regularly Start slowly, and get in shape gradually; do NOTOVERTRAIN Warm up before exercise Cool down after exercise Exercise Safely 27. Guidelines for Training Listen to your body, and get adequate rest Cycle the volume and intensity of your workouts Vary your activities Train your mind Fuel your activity appropriately Have fun Track your progress Keep your exercise program in perspective 28. Progression of an Exercise Program: Get in ShapeGradually 29. Amount of Exercise for FitnessBenefits 30. Physical Activity Pyramid 31. Reduces Risk of Heart DiseaseStronger Bones &MusclesBENEFITSOFFITNESSHelps Maintain Healthy Body WeightReducesStress 32. Benefits of Different Types ofPrograms 33. Aerobic exercise Strength trainingHeart andlungfunctionEnduranceMusclemass andstrengthosteoporosisFunctional capacityImproved health statusIndependent livingQuality of lifelongevity 34. Conclusion Exercise is the Best Medicine for successful Aging! 35. Thank you