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Effects on Ageing on Physiological, Cognitive, and Physical Aspects
Ageing is a natural, inevitable, intricate multi-factorial process resulting from simultaneous interaction of different factors at varying functional organization levels over time. Aging processes increase individuals susceptibility to factors that ultimately bring about death (Jayanthi, Joshua, & Ranganathan 2010). Further, the process affects individuals physical, psychological, and physiological functions (Ruiz-Montero, Chiva-Bartoll & Martin-Moya 2016).
Before beginning the exercise, Mrs Virginia Rizans life was characterized by frequent falls and overall body weakness. She wobbled while waking and was not strong enough to carry out activities of daily living independently. To address these challenges she used to use walkers and cane as assistive devices. Additionally, she was frail and her body could endure little. These age-related aspects may be associated to the effects of physiological, structural, and cognitive facets of ageing. Aging triggers certain physiological phenomena. These include decreased cell counts, tissue atrophy, deterioration of tissue proteins, and reduction in metabolic rate, abnormalities in calcium metabolism, and a decrease in body fluids (Park &Yeo 2013). These phenomena progresses leading to numerous important impairments. These include impairment in immune function, neurological, cardiopulmonary, endocrine function, and motor function. In presence of such impairments exposure to certain risk factors triggers development of multiple diseases in different systems of the body. The risk factors include smoking, impairment in glucose metabolism, alcohol, stress, hypertension, lifestyle, food, hyperlipidemia, and obesity. The associated diseases induced include dementia, heart failure, degenerative diseases, pulmonary emphysema, renal failure, degenerative arthritis, and diabetes (Park &Yeo 2013). The gradual deterioration in physiological function over time are related with challenges in balancing, slower walking speed, and problems with rising from sitting position (McPhee 2018).
Ageing also affects cognitive abilities of individuals. It leads to performance decline on intricate attentional activities such as divided and selective attention (Murman 2015). Divided attention refers to the ability to simultaneously concentrate on multiple activities while selective attention is the ability to concentrate on particular information while ignoring the irrelevant ones. With regard to memory, consistent reduction in new learning abilities occurs with normal ageing coupled with decline in ability to retrieve newly acquired materials. Sensory and historical memories remain relatively stable although the accuracy of the source memory deteriorates over time. Also, visuospatial processing and constructional praxis abilities also decline with age.
Aging results in gradual and inexorable decline of physical capacities. From the age of 50 years decline in muscular strength occurs at a rate of approximately between 12% and 14% per decade (Ruiz-Montero, Chiva-Bartol,l & Martin-Moya 2016). Also, balance deteriorates increasing the risk of falls among the aged. Deterioration in dynamic balance leads to reduction in body posture. Further, flexibility also declines.
Impacts of Exercise on Aspects Associated with Aging
Physical exercise influences the ageing process. After engaging in physical exercises for 8 months Mrs. Gus has experienced changes in quality of life and body fitness. Her dynamic balance has improved, an aspect that has alleviated her risk of falling as she has not experienced any fall since she started the exercise program. Further, her muscular strength has increased as evidenced by the ability to move steadily without wobbling and requiring assisting devises of walking. What is more, her physical functioning has improved as she is now able to carry out activities of daily living, an aspect that was challenging before commencing the exercises. Her overall physical fitness has improved, she feels more fit and people surrounding her acknowledges that her overall health and quality of life has improved. Evidence supports the beneficial impacts of Physical activity and exercises in older adults. According to Langhammer, et al. (2018), engaging in physical activity and exercise has the ability to maintain health, improve physical function, and quality of life, and reduce falls. Exercises reduces the risk of falls by approximately 21% and impacts positively to daily living activities (Langhammer, et al 2018). The more physically active an individual is the more physically capable they are as a result of physiological systems adaptations. More precisely, with increased engagement in physical activity the neuromuscular system is better able to coordinate movements, cardiopulmonary system better able to transport nutrients and oxygen more efficiently, and metabolic processes of fatty acid and glucose regulation effectively occur. As a consequence, the general aerobic power and physical capability of an individual is increased (McPhee, et al 2016).
Physical Activity used By Mrs. Gus
Since older adults experience unique challenges it is vital for them to engage in appropriate types of physical exercises. Selection of suitable exercise is thus important and the exercises demands should be matched with an individuals needs. In the current case, Mrs. Gus engaged in unilateral weight bearing activities, barbell exercises. These exercises engage different joints and are effective in enhancing body strength, and improving stability and balance (Mausehund, Skard, & Krosshaug 2018). She engaged in squats and convectional resistance exercises where she performs leg presses, standing barbell presses, barbell bench press, lat pulldowns, and partial barbell deadlifts. There are three types of exercises appropriate for older adults, namely strength and aerobic fitness, balance exercises, and incidental physical activity (Taylor 2014). Therefore, the associated improvement in health and body fitness of Mrs. Gus can be associated with engagement in appropriate type of physical activities.
Physical Activity Recommendations
The World Health Organization recommends at least 150 minutes or up to 300 minutes weekly of aerobic activity in moderate intensity for older adults (Taylor 2014). This is equivalent to at least 75 minutes or up to 150 minutes of aerobic activity of vigorous intensity. These activities should be conducted in sessions of 10 minutes period. Individuals with poor mobility should engage in balance exercise on three or more days in order to prevent falls (Taylor 2014). Further, older adults should engage in muscle-strengthening activities on at least two days. If the individuals underlying conditions renders them incapable of engaging in the endorsed amount of activities they should be as physically active as their body allows (Taylor 2014).
Osteoporosis
Osteoporosis is a common chronic disease accompanied by decline of bone tissue, reduced bone mass, and microarchitecture disruption, resulting to compromised bone strength and predisposing one to fractures, low-impact, and fragility (Sizen, Ozisik, & Basaran 2017). Primary osteoporosis is associated with the aging process coupled with a decline in sex hormones. A decline in bones micro-architecture occurs resulting in loss of mineral density in the bone thus increasing the risk of fractures. Thus, osteoporosis results from lack of balance between bone resorption and bone remodeling, an aspect that reduces skeletal mass (Porter & Varacallo 2018). It is more prevalent in older adults and women and approximately more than 200 million individuals are affected by the disease (Sizen, Ozisik, & Basaran 2017). It has no clinical manifestation until the occurrence of a fracture and it reduces an individuals quality of life while increasing disability-adjusted life span and associated financial burdens.
Recommendations if Fallen and Diagnosed with Osteoporosis
Exercise plays a fundamental role in maintenance and building of bone strength. Exercises are a preventive strategy for decreasing the risk of osteoporosis. For individuals diagnosed with osteoporosis, two types of therapeutic exercises are known, namely, weight-bearing aerobic activities and resistance or strength end exercises. Weight-bearing aerobic exercises include impact activities in which feet, legs, and arms carry the weight. Such include climbing the stairs, walking, jogging, and engaging in sports such as volleyball. On the other hand, resistance or strength exercises are those in which joint are moved against certain types of resistance. Recommendations require older adults to be involved in multi-component program entailing resistance training coupled with balance training. Additionally, individuals with osteoporosis should not involve in aerobic training with the exception of balance and resistance training as certain types of activities may exert strong force on weak bones (Giangregorio, et al 2014). This is because for osteoporosis patients that exercise program should particularly target coordination, posture, balance, gait, and hip and trunk stabilization. Dynamic abdominal exercises such as extreme trunk flexion and sit-ups and twisting movements may lead to vertebral crush fractures. Additionally, activities that involve high-impact and explosive or abrupt loading are contraindicated. For the older adults with osteoporosis certain daily activities like bending should also be avoided as they can cause vertebral fracture.
Reference List
- Jayanthi P, Joshua E & Ranganathan K 2010, Ageing and its implications. J Oral Maxillofac Pathol. 14(2), pp. 48-51.
- Park DC & Yeo SG 2013, Aging. Korean J Audiol. 17(2), pp. 39-44.
- Ruiz-Montero PJ, Chiva-Bartoll O & MartÃn-Moya R 2016, Effects of ageing in physical fitness. Occup Med Health Aff 4:241.
- Langhammer, B, Bergland, A, &Rydwik, E 2018, The importance of physical activity exercise among older adults. Biomed Research international. 2018, article id 7856823
- Taylor, D 2014, Physical activity is medicine for older adults. Post Graduate Medicine Journal. 90, pp. 26-32.
- McPhee JS, French DP, Jackson D, Nazroo J, Pendleton N& Degens H 2016, Physical activity in older age: perspectives for healthy ageing and frailty. Biogerontology. 17(3), pp. 567-80.
- Mausehund, L, Skard, AE & Krosshaug, T 2018, Muscle activation in unilateral barbell excercises: Implications for strength training and rehabilitation. Journal of Strength and Conditioing Research. 00(00), pp. 1-10.
- Sözen T, Öz1_1k L& Ba_aran NÇ 2027, An overview and management of osteoporosis. Eur J Rheumatol. 4(1), pp. 46-56.
- Giangregorio LM, Papaioannou A, Macintyre NJ, Ashe MC, Heinonen A, Shipp K, Wark J, McGill S, Keller H, Jain R, Laprade J & Cheung AM 2014, Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporos Int. 125(3), pp. 821-35.
- Murman DL 2015, The Impact of Age on Cognition. Semin Hear. 36(3), pp. 111-121.
- Porter JL& Varacallo M 2018, Osteoporosis. Treasure Island (FL): StatPearls Publishing Available from: https://www.ncbi.nlm.nih.gov/books/NBK441901/
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