As the global population ages and life expectancy increases, the health issues of older adults have become a prominent concern. Age-related declines in various physiological functions, such as muscle mass and strength, make older adults more susceptible to health problems, including falls. Statistics indicate that approximately 172 million people are disabled due to falls annually, with 684,000 fall-related deaths. Fall prevention has therefore become a vital area of focus.
Resistance training and aerobic exercise play crucial roles in maintaining older adults’ muscle strength, functional capacity, and balance, thereby reducing the risk of falls. Resistance training serves as the foundation and core of exercise interventions for older adults. There are several effective forms of resistance exercise, including:
1. Squats, bench presses, and knee extensions, which involve altering body positions and grip strength.
2. Unilateral and bilateral movements of the hands and feet.
3. Exercise targets the 8–10 major muscle groups involved in body functions and movement.
4. The use of resistance bands, ankle weights, and dumbbells.
Older adults should engage in resistance training 2–3 times per week. The number of sets should gradually increase from 1 to 2 sets and eventually to 2 to 3 sets. The intensity of the exercises should begin at around 30% to 40% of the individual’s maximum strength and gradually progress to 70% to 80%. It is important to allow at least one day of rest between sessions targeting the same muscle group to ensure adequate recovery.
Aerobic exercises for older adults encompass activities such as brisk walking, uphill or stair climbing, cycling, swimming, tennis, and golf. In a community setting, aerobic exercises can be as simple as a 6-minute walk or using a stationary bike. Consistency and long-term adherence to exercise regimens are essential for optimal effectiveness. Older adults should aim to exercise at relatively fixed times each day, such as after breakfast, after a midday rest, or before bedtime. Additionally, under the guidance of a rehabilitation therapist, older adults can engage in targeted exercise programs to further enhance their functional capacity.
In summary, resistance training and aerobic exercise are effective and evidence-based approaches to promoting the health and well-being of older adults. These exercise modalities help increase muscle strength, improve body stability, and reduce the occurrence of falls, enabling older adults to enjoy a healthy and fulfilling life.
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Post time: Mar-29-2024