non modifiable risk factors of ageing
age itself
non white ethnicity
being male or female
family history of disease
medically modifiable risk factors of ageing
atrial fibrillation
metabolic syndrome
obstructive sleep aponea
increased BP
side effects of medication
behaviourally modifiable risk factors of ageing
physical inactivity
dietary choices
cigarette use
overweught and obesity
biological declines in functional capacities
aerobic power which is important such as walking to shops
muscular stregnth
lung function
resting metabolic rate
muscle stregnth and the life course
5-10% muscle mass
decreases due to number and
size of muscle fibres becoming
lower
* Strength falls slowly until age
50 then a more rapid decline.
* Power decreased due to
slower muscular contractions
and increased loss of fast
twitch fibres
respiratory system
- Functional lung reserves for aerobic
work efforts are decreased - Ability to deliver oxygen to the body’s
working cellular systems limited - Reduction in alveolar performance
- Reduction in elasticity, loss of
diaphragm strength - However, this decrease in respiratory
performance can be significantly influenced by regular training
cardiovascular system
- The valves of the heart thicken and become
stiffer. - The number of pacemaker cells decrease and
fatty & fibrous tissues increase about the SA
node. These changes may result in a slightly
slower heart rate. - A slight increase in the size of the heart,
especially the left ventricle, is common - Insulin secretion from beta cells in pancreas
decreases - Glucagon cells from alpha cells is less affected
by aging - Arteries tend to become stiffer (arteriosclerosis)
- Life-long build up of plaques (atherosclerosis
immune system
- The efficiency of the immune system declines with
age, but this is variable - The ability of the body to make antibodies
diminishes - Autoimmune disorders are increased in older
adults
Lupus
Multiple Sclerosis
Guillain-Barre Syndrome - The thymus gland (which produces hormones that
activate T cells) atrophies throughout life. - Common infections more severe
- Slower recovery & decreased chances of
developing adequate immunity
nervous system
- Neuronal loss in the brain throughout life (the
amount & location varies). - Slowed neuronal transmission.
- Changes in sleep cycle:
Takes longer to fall asleep
Total time spent sleeping is less than their
younger years
Awakenings throughout the night
Increase in frequency of daytime naps. - Sense of smell markedly decreases.
PA reccomendations for over 65s
- aim to be physically active evry day
- do activities to improve stregnth, balance and flexibility at least 2 days a week
- do at least 150 mins of moderate intensity activity a week of 75 mins of vigorous intensity activity
benefits of pa
Cardiovascular Health: Regular physical activity reduces the risk of heart disease and stroke by improving circulation and lowering blood pressure.
Muscle Strength and Bone Health: Exercise helps maintain muscle mass and bone density, reducing the risk of osteoporosis and fractures.
Joint Flexibility and Mobility: Physical activity promotes joint flexibility and range of motion, enhancing mobility and reducing stiffness.
Cognitive Function: Exercise improves cognitive function, memory, and mental clarity, potentially lowering the risk of dementia and cognitive decline.
Mental Health: Physical activity reduces stress, anxiety, and depression, improving overall well-being and quality of life.
Metabolic Health: Regular exercise helps regulate blood sugar levels, reducing the risk of type 2 diabetes and metabolic syndrome.
Weight Management: Physical activity helps maintain a healthy weight, reducing the risk of obesity related health problems.
Social Engagement: Group physical activities promote social interaction and community involvement, reducing feelings of isolation.
risks of pa
Risk of Injury: Aging bodies may be more prone to strains, sprains, and fractures during physical activity.
Cardiovascular Risks: Intense exercise without proper conditioning can pose risks to older adults with underlying heart conditions.
Overexertion: Excessive physical activity can lead to fatigue, dehydration, and heat-related illnesses in older adults.
Balance and Falls: Activities requiring balance or agility may increase the risk of falls and injuries.
Joint Problems: High-impact activities can exacerbate joint pain or arthritis if not performed with proper technique and precautions.
