Benefits of Exercise Staying Active and on your

Benefits of Exercise “Staying Active and on your Feet” Petra Kubler PT Commissioner on Aging - Pleasant Hill Physical Therapist Kaiser Permanente Walnut Creek, Park Shadelands

California Population 1 7, 000 Californians turn 65 every week That is 30, 000 per month That is 365, 000 per year 20% of Californians will be 65 or older in 2030 Fastest older 1 California growing segment is age 85 and Department of Finance

Possible Signs of Aging Joint arthritis Bone health Height loss Muscle weakness Balance Brain problems changes Hearing/Vision Weight loss gain/loss

Health in Numbers Worldwide 57 Mill. deaths annually: ~10 % attributed to inactivity < 4 % Americans walk or bike to work ~ 20 % people in Asia and Europe walk or bike to work Inactivity Higher % in high-income countries Americans 43 % not exercising Asians 17 % Get Up! Sitting Less Can Add Years to Your Life

The Burden of Falls 2 1 out of every 4 people 65 years and over fall each year > 27, 000 deaths due to falls ~ 300, 000 Hip fractures ~90 % hip fractures = 65 and older 3/4 of hip fractures occur in women BY 2020, THE COST OF FALLS INJURIES IS ESTIMATED TO BE $67. 7 BILLION 2 CDC Fatalities and Injuries from Falls Among Older Adults – United States 2013

Risk Factors Contributing to Falls “Falling is not an inevitable result of aging. ” 3 Previous Fall Women > 65 years Physical+Mental decline 3 CDC Centers for Disease Control and Prevention

Benefits of Exercise Prevent diseases such as heart disease, diabetes, breast and colon cancer Prevent obesity Prevent/treat osteoporosis Improve immune system Decrease hospitalization, doctor visits and medication Type 2 Diabetics after 7 days of exercise showed improved blood sugar readings

Benefits of Exercise cont. Improve strength Improve flexibility Improve balance -> Fall Prevention Reduce Stay inflammation independent longer!

Benefits of Exercise cont. Improved cognitive function (Memory and attention) -> create more brain cells Potential dementia prevention Increased energy Improved mood Stress management/Depression

“Stepping On” Wisconsin Institute for Healthy Aging Exercise Study developed in Australia Participants were age 70 years and older 7 weekly exercise sessions at 2 hours/week Led by Occupational Therapists Outcomes: 31% reduction in falls 59 % were still doing the exercises after 14 months

Balance Aerobic Pillars of Exercise Stretching Strengthening

Aerobic exercise Walking – indoor/outdoor 2. Gym – treadmill, elliptical, stationary/recumbent bike 3. Water – walking, swimming, exercises 1. 4. Improves cardiovascular fitness and cognitive (brain)function Tai Chi

Other forms of Exercise Golf Tennis Pickleball Dancing Table tennis You. Tube, Apps TV -> “Sit and Be Fit”

Balance VISION VESTIBULAR (Inner Ear) SENSATION

Multi-Tasking Exercises Challenges (cognitively) To you physically and mentally improve balance and gait Examples: Head turns, nods Walking with a cup in hand Counting backwards, making lists Square dancing

30 Second Sit to Stand Test 1. Sit in the middle of the chair. 2. Place your hands on opposite shoulders or if needed use armrests for support. 3. On “Go, ” rise to a full standing position and then sit back down again. 4. Repeat this for 30 seconds.

30 Second Sit to Stand Test Age Men: Women: # of stands 60 - 64 14 - 19 12 - 17 65 - 79 12 - 18 11 - 16 70 - 74 12 - 17 10 -15 75 - 79 11 - 17 10 - 15 80 - 84 10 - 15 9 - 14 85 - 89 8 - 14 8 - 13 90 - 95 7 - 12 4 - 11

Static Balance (hold)

Dynamic Balance Stepping Sideways Stepping Forward and Backward

Strengthening Exercises Mini squat (hold)

Strengthening Exercises Heel raises Toe raises

Strengthening Exercises Seated leg lift (hold)

Strengthening Exercises (Repetitions) Bridge Clam

Stretching Exercises Calf stretch Hamstring stretch

Exercise Goals Aerobic exercise: 30 minutes of moderate-intensity endurance activity on most or all days of the week Balance: (and strengthening exercises that you hold) Safe positioning – counter, corner Hold 10 seconds + Repeat 3 -5 times 5 days a week Progression: with eyes closed, on a soft surface or a balance pad

Exercise Goals cont. Strengthening: 3 sets of 5 -15 repetitions Core strengthening – tighten abdominals! You may increase repetitions by 1 -2 per week – if able! 3 days a week Stretching: Hold gentle stretch for 30 seconds, repeat 3 times 1 -2 times daily

Practical Tips Choose an exercise you would enjoy doing. Partner up. Make it a routine. Build it into your day. Start slowly! Set small, realistic goals. Expect set-backs. Listen to your body. Take breaks for flare-ups. Reward yourself! And remember … it will get easier!

Community Resources Pleasant Hill Senior Center Classes YMCA offered (phone: 925 -687 -8900) “Strength “Project Recovery” Local Fitness Centers 24 & Balance” exercise class Hour Fitness, Fitness 19, In-Shape Local Pools

Resources National Institute on Aging www. nia. nih. gov o Exercise & Physical Activity: www. nia. nih. gov/health/exercise-physicalactivity o 800 -2225 o California Department of Finance National Council on Aging o www. NCOA. org CDC Centers for Disease Control and Prevention

Resources cont. www. medbridgeeducation. com Rikli RE, Jones CJ (1999). Functional fitness normative scores for community residing older adults ages 60 -94. Journal of Aging and Physical Activity, 7, 160 -179. Fedor, A. , Garcia, S. , & Gunstad, J. (2015). The Effects of a Brief, Water-Based Exercise Intervention on Cognitive Function in Older Adults. Archives of Clinical Neuropsychology, 30(2), 139147. doi: 10. 1093/arclin/acv 001

Resources cont. Ekelund, U et al. Activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). American Journal of Clinical Nutrition; 14 Jan 2015 “Inactivity Twice as Deadly as Obesity. ” States News Service, 15 Jan. 2015, www. highbeam. com/doc/1 G 1397510927. html? refid=easy_hf.

Resources cont. Langlois, F. , Vu, T. T. , Chasse, K. , Dupuis, G. , Kergoat, M. , & Bherer, L. (2012). Benefits of Physical Exercise Training on Cognition and Quality of Life in Frail Older Adults. The Journals of Gerontology Series B: Psychological Sciences and Social Sciences, 68(3), 400 -404. doi: 10. 1093/geronb/gbs 069

Thank you! Questions?