LEVELS AND LAYERS
THE KEYS TO OLDER
ADULT FITNESS
Exercise and ageing specialist Sally Castell looks at the challenges – and the solutions
– when it comes to training older adults.
hen we’re young we can – and do
– challenge our bodies, but over
time the body (and mind!) can
start challenging us. Ultimately, a fulfilling,
quality life is everyone’s goal, whatever
their age.
So how can fitness professionals help this
be achieved? As we know, effective exercise
interventions can reduce, and prevent any
unnecessary, health problems.
Your community – which includes older
adults and the less able – needs your
expertise, energy and vision to support,
encourage and equip people to both
become and remain physically active and
independent throughout life.
W
The aged population is booming
The fastest growing population is that of
the older adult, with the majority living well
and independently in their own homes. This
population is getting increasingly ‘top heavy’.
At the last census, 6 million people were aged
between 50 and 89 years. Demographic
trends over the next three decades project
that the global number of adults aged 65
years and older will double to around two
billion by 2050. This will have a huge impact
on the health care system. It is imperative,
therefore, that we find preventative ways to
manage the wellbeing of these older adults
in order to slow the escalating costs of
managing chronic diseases.
Age need not be a barrier to participation
in physical activity. Many older people take
part in exercise regimes that are appropriate
to their health status and fitness capabilities.
Everyone wants to be independent and
retain control of their lives – and the ability
to remain active is key to this. Older adults
need sufficient energy, adequate strength,
balance and functional mobility to maintain
body control. Physical activity programs
combining aerobic, strength and flexibility
(and balance) components can protect
against the physical and cognitive decline
associated with ageing.
As we age, numerous situations can
become a challenge and require greater
effort, both physically and mentally. Arthritis,
for example, can limit movement and make
many general activities painful and harder
to perform. It affects a large percentage of
the population, with over 3 million adults
affected. Australia has some of the highest
statistics on a global scale for knee and hip
replacements.
A 2016 article in the Gerontologist journal 1
describing the processes of healthy ageing
reported that involvement in physical
activities demonstrated reduced rates
of chronic disease, and provided more
productive older years with greater cognitive
and functional capacities to carry out tasks
and to participate in and enjoy social and
cultural life 2 .
The negative consequences of
ageing and reduced physical activity
Fitness and health declines with age
and may eventually fall below the level
required to be able to undertake everyday
activities easily and safely. Physical and
cognitive dysfunction are the major factors
contributing to this. Inactivity is associated
with a 400% increased risk of disability in
activities of daily living; a 300% increased
risk of balance disorders and increased risk
of fall-related injuries; and a 200% increased
risk of gait abnormalities.
Considering these statistics, it is perhaps
unsurprising that a person’s capacity to
exercise decreases with age, but evidence is
growing that appropriate amounts of regular
activity throughout life lessens this decline.
Activity limitations in later life
Causes of the activity limitations common in
ageing include:
• physiological changes, such as musculo-
skeletal (sarcopenia), neuromuscular,
neurological and metabolic issues
• multiple chronic conditions, such as
osteoarthritis, osteoporosis (osteopenia),
Parkinson’s disease, diabetes and heart
disease
NETWORK WINTER 2018 | 65