Physical Activities among the Elderly - Essay Example

Physical Activities among the Elderly It is every individual’s struggle to live a healthy life. In most cases, health deprives with increases in age. Growing old to many people, therefore, implies that life shall get worse. There is, however, good news to this when it comes to physical exercise and aging. It is unfortunate that most elderly people do not know how to boost their health both psychologically and physiologically. A recently carried out research has held that physical activity and exercise has a note worthy impact to the health of individuals (Charlington, 2008:123). Elderly people have, therefore, constantly been advised to carry out physical activities as a way of boosting their health. Some specialists have argued that it is never too late for one to become physically active (Charlington, 2008:123). These specialists have gone further to argue that even a small amount of physical activity can have an effect of a better health to the individual. Several researches carried out have provided key strategies for helping older people to become more physically active. The results of the research have described the benefits of physical activity, the cost and prevalence of inactivity, as well as the health benefits of habitual activity. This paper shall focus on psychological and physiological benefits of physical exercise and activity to the elderly. Exercise is not a solitary unit but a variety of self-care activities which, if performed consistently, result in physiological and biochemical adaptations that improve a person’s efficiency, functional capacity, range of motion, and muscular endurance. This occurs irrespective of the initial level of fitness and age of the individual. One of the physiological advantages associated with exercises is that they increase muscular strength and endurance while at the same time perfecting the functioning of the cardiovascular system (Skinner, 2005:45). On the other hand, resistance exercise such as weight lifting increases the strength of muscles and their endurance but has minimal effect on cardio-respiratory system. It is, therefore, advisable that elderly people should perform physical activities that shall have positive effect on both the muscles and the cardiovascular system. It has been observed that for many people, growing older involves an inescapable loss of energy, strength, and fitness. However, it need not be so. The feeble health and loss of function most associated with aging, such as difficulties in climbing stairs, difficulty walking, carrying groceries, among others, is largely as a result of inadequate physical activity. According to Kolt and Lynn, when it comes to physical fitness and body muscles, the ancient adage, use it or lose it, applies (2003:76). Elderly people who have remained active throughout their lives have been observed to maintain much of their endurance, stamina, and physical strength. Moreover, an individual who is physically active has lower percentage of body fat, greater lean body tissue, and greater bone density. Physically active elder individuals are in a better position to perform activities in their lives and, generally, have a better quality of life. Health specialists have recommended that elderly people with medical problems should be provided with individualized physical activities, which should be designed to ensure maximum protection during exercise activities (Teaff, 2008:156). It has been argued that no one is too old to enjoy the benefits of physical activity and exercise. In fact, a recently carried out research found out that older people have more to gain by becoming physically active than younger people (Hong, 2008:68). Older people are at higher risks of health problems that can be easily prevented by physical exercises. Additionally, physical activity can be a significant way of managing problems that could be present such as high blood pressure, diabetes, elevated cholesterol, among others. Moreover, physical activity boosts the ability of the body to function well and make individuals remain independent in spite of health problems. There are few factors that have been known to contribute as much to an individual’s successful aging as having a physically active lifestyle. This is the primary reason why most health specialists recommend physical activity to most people who are challenged as far as their health is concerned (Hong, 2008:68). The elderly should invest a small amount of time in becoming physically active since this can offer huge dividends in better health. It is arguable that nature has been kind in the manner in which physical activity affects people’s health. It is important that for a person to obtain health benefits, they need to spend several hours a day in vigorous activities. The most significant activities can be achieved by including reasonable amount of physical activity on, if possible, all days of a week. According to Bird and James, spending a minimum of thirty minutes each day in a moderate activity such as raking leaves or a brisk walk has significant health benefits for the elderly (1998:45). There are several reasons why several older people are physically inactive; however, research has held that the solutions to these reasons are within our grasp. Although there is enough evidence that regular physical exercise has powerful positive effects on both physiological and psychological well being of individuals, research has classified 57% of all elderly persons as sedentary (Bird and James, 1998:45). The cost of the physical inactivity is excessive. This is majorly because it results to several premature deaths. In addition, it largely contributes to the swelling cost of health care expenses for the elderly. Worst of all, lack of adequate physical exercise among the elderly calls for unnecessary infirmity and loss of independence for a significant segment of the aging population (Cotton, 1998:11). Specialists in health and sports believe that programs that facilitate physical activity among the elderly are crucial for the quality of life for the individuals. Regular physical activity for the aged plays a major role in ameliorating varied age-related declines in cardiovascular and musculoskeletal systems. In addition, physical activity often functions to prevent the need medical treatment, while at the same time serving as an essential adjuvant to medical treatment (Ehrman, 2009:65). It has been observed that regular physical exercise for the elderly exerts beneficial effects on the functioning of the vascular, cardio-respiratory, endocrine, metabolic, and immune systems. This has the effect of significantly reducing risk factors for coronary artery diseases, which is the leading cause for death. Furthermore, this may also reduce the development of diseases such as osteoarthritis, obesity, osteoporosis, non-insulin dependent diabetes mellitus, colon cancer, arthritis, peripheral vascular occlusive arterial disease, and hypertension (Ehrman, 2009:65). This lies on the fact that regular exercise reduces body fat stores, strengthens bones, increases body muscle endurance, as we,, as improves mental health. Although the physiological and biochemical processes related to aging are poorly understood, both extensive clinical experience and research findings strongly recommend that regular exercise may attenuate the aging process. For instance, as people age, muscular strength reduces and they experience decreased functional capacity. These frailty and weakness are mostly associated with accidental falls, a primary cause of morbidity among the aged, which often results to institutionalization and death. It has, however, been observed that the deterioration of functional capacity and muscle strength is not utterly as a result of increase in age (Taylor and Johnson, 2008:76). Sometimes it is as a result of disuse. It is, therefore, arguable that physical exercise can largely extend the duration in which elderly people live independently. There is, therefore, no question that good health habits coupled with regular exercise have a significant effect of reducing health care costs. Cardiovascular benefits are among the many physiological benefits that elderly people experience as a result of regular physical exercise. Adaptations of the cardiovascular system to chronic exercise training occur among older people who are physically active. A recently carried out research reported that physiological adaptations to aerobic training among the elderly are comparable to those experienced among middle-aged men (Skinner, 2005:134). This research further found out that elderly people undertaking physical exercises did not experience orthopedic injuries and evidenced higher interest in supervised aerobic training. Cardiovascular benefits enjoyed by the aged as a result of physical exercise are due to increased voluntary ventilation, stroke volume, improved left ventricular performance, and a lowered vascular resistance ((Skinner, 2005:134)). Another physiological benefit experienced by the elderly as a result of physical exercise is a low risk of hypertension. Hypertension is a killer problem that is associated to varied cardiovascular complications such as hemorrhagic stroke, left ventricular hypertrophy, aortic aneurysm, and renal failure. Data from different researches have shown that developing hypertension is majorly as a result of living a sedentary life. This research further found out that physically active people have a lower risk of developing hypertension (Skinner, 2005:134). Moreover, it has been argued that those people that already suffer from hypertension can benefit significantly from physical exercises (Teaff, 2008:156). This is because being physically active is a key factor that has been known to reduce blood pressure. Physical exercise among the elderly has also been known to reduce stroke cases. Stroke is among the leading causes of death among the old in the United Kingdom (Skinner, 2005:134). Though not much research has been carried out to evidence the relationship between stroke and physical exercise, it is reasonable to argue that exercises reduce the cases of stroke. This is because physical activities reduce the risk of the primary cause of stroke, hypertension. It has, however, been observed that sedentary men have higher incidents of hemorrhagic stroke compared to physically active men. A further physiological advantage experienced by physically active and elderly individuals is significantly reduced risk factors for atherosclerosis (Teaff, 2008:156). Coronary artery diseases increase with increases with age. Such risk factors include low density lipoprotein in cholesterol, increased total serum cholesterol, and reduced glucose tolerance. Constant physical training can notably alter these risk factors among the elderly. A major problem that elderly people experience is demineralization of bone and increased bone porosity. This results to an increased vulnerability to serious injuries even from minor falls. Health and sports specialists have recommended regular exercises especially among the elderly as an important factor to preventing bone loss as well as stimulating bone mineral content. Both strength training and regular aerobic exercise have positive effects on bone mineral density. Total body calcium has been known to increase for elderly and physically active people while it reduces to elderly inactive individuals (Seraganian, 1993:90). Moreover joint diseases can be reduced through regular exercise among the old. This, therefore, implies that risks of arthritis among the elderly can be reduced by regular physical exercise. Moreover, elderly people with arthritis can greatly benefit from exercises by improving their general strength, joint function, and range of motion. Regular exercising among the elderly not only has physiological benefits, but also has psychological benefits as well. As people age, it has been observed that their psychology is significantly affected by their life experiences. Good news has, however, been found in exercises as far as this is concerned. Research has shown that physical exercise has an effect or relaxing the mind (Ehrman, 2009:231). A person has been observed to show a sign of relieve after exercising especially if they felt mentally exhausted before. Some specialists have argued that exercises function as emotional lifts. After a stressful day, elderly people are advised to visit the gym or take a brisk of 30-minute walk. This is because physical activities have the effect of stimulating varied brain chemicals that leaves an individual feeling more relaxed and happier. Moreover, exercises make one feel better about themselves, therefore, boosting their self-esteem and confidence. Still under the psychological parameters, physical activities have been documented to improve depression, improve moods, and reduce anxiety. Such improvements have been observed both in clinical and epidemiologic studies. Men between the age of 60 and 79 have been known to become more self-sufficient following regular physical activities (Ehrman, 2009:231). They were, in addition, reported to feel more relaxed and healthier. Data from a recent research has shown that physical exercise has a noteworthy effect on levels of cognitive performance among the aged (Cotton, 1998:11). Similar to its effect on young people, physical activities among the elderly reduces depression, improves sleep, and makes an individual feel more energetic. From the above discussion, it is arguable that regular physical exercises have beneficial effects on most, if not all, body organs and systems. Consequently, it prevents a wide variety of health diseases and problems. Physical activity among the elderly has benefits that can be divided into three types; reducing the risk of chronic diseases, aiding in management of active problems, and improves the ability to stay independent. From such an analysis, it is, therefore, arguable tat elderly people who are physically active are more likely to live longer than physically inactive elderly people. With all these advantages associated to physical exercises, it has been observed that most elderly people do not participate in any physical activity. There are several reasons why older people have lower levels of physical activity. A variety of barriers have made it harder for older persons to maintain or increase their physical activities. For instance, some neighborhoods have been reported to be unsafe or poorly designed. This is a common obstacle for the elderly since they feel vulnerable to traffic or crime. Moreover, those elderly people that require special facilities for their physical activities may have trouble getting access to programs and facilities required. Nevertheless, health care providers lack the time and expertise to address problems among the elderly (Ehrman, 2009:231). Often, they lack quality programs and information on how to better lives for the elderly. In conclusion, exercises are vital for a quality life among the elderly. They improve both the physical and mental health of people. It is, therefore, important that regular exercises should be encouraged among the old. This will not only improve their lives, but also help save money that is spent in hospitals as a result of inactivity among the elderly. Bibliography Aarts, E., Crowley, J., and Ruyter, B., 2008, Ambient Intelligence: European Conference, AmI 2008, Nuremberg, Germany, November 19-22, 2008. Proceedings. Kansas: Springer. Berger, B., Pargman, D. and Weinberg, R., 2002, Foundations of exercise psychology. Cambridge University Press: Cambridge. Bird, S., and James, K., 1998, Exercise benefits and prescription. AQA: Manchester University Press: Manchester. Charlington, L., 2008, Exercise and womens health. Taylor & Francis: Abingdon. 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