Development of Physical Activity Standards and Instructions - Training Packages in Iranian Older Men and Women
Oral Presentation
Paper ID : 1935-12THCONG
Authors
Sport Sciences Department, Shahrekord University, Iran
Abstract
Iran and the world are increasing in older population, and projected that nearly 25 to 30 percent of Iran’s population will be old in 1410s. Aging is a complex process involving many variables (e.g., genetics, lifestyle factors, chronic diseases) that interact with one another, greatly influencing the manner in which we age. There is evidence from high quality studies to strongly support the positive association between increased levels of physical activity, exercise participation and improved health in older adults. Participation in regular physical activity (both aerobic and strength exercises) elicits a number of favorable responses that contribute to healthy aging. Therefore, the purpose of the study was to development of physical activity standards and instructions - training packages in Iranian older men and women.
Literature review showed few older adults in the most countries including Iran achieve the minimum recommended amount of physical activity. Lack of physical activity contributes to many chronic diseases that occur in older adults, including heart disease, stroke, diabetes mellitus, lung disease, Alzheimer disease, hypertension, and cancer. Lack of physical activity, combined with poor dietary habits, has also contributed to increased obesity in older persons. Regular exercise and increased aerobic fitness are associated with a decrease in all-cause mortality and morbidity, and are proven to reduce disease and disability, and improve quality of life in older persons.
On the basis of ACSM/AHA physical activity recommendations for older adults has been reported. Key factors in improving health are exercising at a moderate-to-vigorous level for at least 5 days per week and including both aerobic and strengthening exercises. At least 150 min of moderate-intensity aerobic activity, or at least 75 min of vigorous-intensity aerobic activity, or an equivalent combination. Aerobic activity should be performed in bouts of at least 10 min duration. Older people with poor mobility should do balance exercise to prevent falls on 3 or more days. Muscle-strengthening activities should be done on two or more days. If older adults are unable to do the recommended amounts of physical activity due to health conditions, they should be as physically active as they are able.
The recommendations can be applied to older adults with disabilities, however, adjustments for each individual based on their exercise capacity and specific health risks or limitations may be needed. Older adults who are inactive or who have some disease limitations will have added health benefits if moving from the category of “no activity” to “some levels” of activity. Older adults who currently do not meet the recommendations for physical activity should aim to increase duration, frequency and finally intensity as a target to achieving them.
Literature review showed few older adults in the most countries including Iran achieve the minimum recommended amount of physical activity. Lack of physical activity contributes to many chronic diseases that occur in older adults, including heart disease, stroke, diabetes mellitus, lung disease, Alzheimer disease, hypertension, and cancer. Lack of physical activity, combined with poor dietary habits, has also contributed to increased obesity in older persons. Regular exercise and increased aerobic fitness are associated with a decrease in all-cause mortality and morbidity, and are proven to reduce disease and disability, and improve quality of life in older persons.
On the basis of ACSM/AHA physical activity recommendations for older adults has been reported. Key factors in improving health are exercising at a moderate-to-vigorous level for at least 5 days per week and including both aerobic and strengthening exercises. At least 150 min of moderate-intensity aerobic activity, or at least 75 min of vigorous-intensity aerobic activity, or an equivalent combination. Aerobic activity should be performed in bouts of at least 10 min duration. Older people with poor mobility should do balance exercise to prevent falls on 3 or more days. Muscle-strengthening activities should be done on two or more days. If older adults are unable to do the recommended amounts of physical activity due to health conditions, they should be as physically active as they are able.
The recommendations can be applied to older adults with disabilities, however, adjustments for each individual based on their exercise capacity and specific health risks or limitations may be needed. Older adults who are inactive or who have some disease limitations will have added health benefits if moving from the category of “no activity” to “some levels” of activity. Older adults who currently do not meet the recommendations for physical activity should aim to increase duration, frequency and finally intensity as a target to achieving them.
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