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Physical Fitness for Elderly- A Key to the Successful Aging.
P. Senthil M.P.T
Professor in Cardiorespiratory Rehabilitation
MSAJ College of Physiotherapy
Need of Health-Related Fitness for Elderly.
Benefits of Health-Related Fitness
Aging- The process of Growing Old or Maturing.
Aging is a Multi-Faceted Process
Previously Aging- 65
Aging population – Population aging is a shift in the
distribution of a country's population towards older
India's older population will increase dramatically over
the next four decades.(Population Reference
India's population ages 60years 8% in 2008 will
increase 19% in 2050.(National Institute on Aging)
By 2042, the share of Indians 60 years and older is
projected to exceed children and youth ages 14 and
younger.(Chatterji et al, 2008)
By 2050, Life expectancy at birth is projected to reach
Old –age Dependency ratio- the number of people
ages 60 and older per person ages 15 to 59 is expected
to rise from 12 per 100 to 31 per 100 by 2050.
They fail to Adapt Effectively to their
Increased body mass index
Decreased Exercise in Mid-life and Late Adulthood.
• Associated with reduced Functional
Capacity and chronic illness
Physical inactivity and maintenance of a sedentary
lifestyle increases risk to aging individuals(Martinez
ME et al, 1999)
Healthy Aging is an issue of increasing importance as
the size of the older population continues to grow
Strong association between regular physical activity /
physical fitness and all causes of death
Gerontology- To improve Health Span of elderly
(Total number of years a person remains in Excellent
The normal changes with aging reduce functional
capacity.(Brill PA et al,2000)
Age and reduced physical activity
•As the age increases
the physical activity
•After 55years age
more the physical
•Females are less
active than men
Cardiac Function Heart Rate, heart
output and volume of
Vascular Function Arteries stiffen &
Blood Pressure BP @ rest ↑
BP receptors become
Muscle Strength &
Lower limb ↓ > Upper
Muscle Endurance Declines
Motor Performance Speed of simple and
Flexibility and joint range
Body Composition Changes
Weight ↑ 30-50yrs, until ~70yrs,
Body Fat Body fat ↑30-50 yrs.
Muscle Mass Loss of MM= ↓ muscle
Bone Density Peaks in late 20s. BMD
↓ 0.5%.yr after ~40
Why fitness for elderly
Quality of Life
….(I could go on)
What are the types of fitness training?
Health-Related Fitness Components
Muscular Strength and Endurance
Principles of Fitness
Equivalent of BRISK
Able to talk
RPE 5-6 out of 10
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
As we age muscles become shorter and lose their
Aging can affect the structure of your bones and
muscles causing pain and decreased range of motion
in the shoulders, spine and hips.
Stretching is an important part of elderly
Flexibility of your joints, and help you remain active
and independent.(2days/week, 10-15 minutes).
It is needed for Elderly who are risk of Fall injury.
Guidelines for Training
Train the way you want your body to change
Start slowly, and get in shape gradually; do NOT
Warm up before exercise
Cool down after exercise
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
Track your progress
Keep your exercise program in perspective
Progression of an Exercise Program: Get in Shape
Aerobic exercise Strength training
Improved health status
Quality of life
Exercise is the Best Medicine for successful Aging!