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Questions and Answers
Which of the following is a definition of physical activity?
Which of the following is a definition of physical activity?
What is an example of incidental exercise?
What is an example of incidental exercise?
Which of the following forms of physical activity is specifically aimed at improving social independence?
Which of the following forms of physical activity is specifically aimed at improving social independence?
Which of the following is NOT a benefit of physical activity intervention programs for older people?
Which of the following is NOT a benefit of physical activity intervention programs for older people?
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How does incidental activity help older adults?
How does incidental activity help older adults?
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Which of the following activities is considered a form of transportation physical activity?
Which of the following activities is considered a form of transportation physical activity?
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Which structured activity is suggested for maintaining physical health in seniors?
Which structured activity is suggested for maintaining physical health in seniors?
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What aspect of physical well-being is enhanced by occupational activities?
What aspect of physical well-being is enhanced by occupational activities?
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Which category of physical activity includes exercises like stretching and yoga?
Which category of physical activity includes exercises like stretching and yoga?
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What does the Timed Up and Go test predominantly assess?
What does the Timed Up and Go test predominantly assess?
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What is a notable benefit of supervised physical activity for older adults?
What is a notable benefit of supervised physical activity for older adults?
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Which group of individuals is particularly at an increased risk of falling due to physical inactivity?
Which group of individuals is particularly at an increased risk of falling due to physical inactivity?
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Which of the following factors should be considered while choosing the types and amounts of exercise?
Which of the following factors should be considered while choosing the types and amounts of exercise?
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What is a characteristic of the physically inactive group?
What is a characteristic of the physically inactive group?
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In the 30-second Chair Stand Test, how is performance measured?
In the 30-second Chair Stand Test, how is performance measured?
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What does the Step Test primarily measure?
What does the Step Test primarily measure?
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What effect does physical activity have on cognitive health, particularly in older adults?
What effect does physical activity have on cognitive health, particularly in older adults?
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Which of these age groups has an average time closest to 10 seconds for the Timed Up and Go test?
Which of these age groups has an average time closest to 10 seconds for the Timed Up and Go test?
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Which of the following is considered a risk associated with physical activity for older adults?
Which of the following is considered a risk associated with physical activity for older adults?
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Which factor contributes to obesity among older individuals?
Which factor contributes to obesity among older individuals?
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What aspect of physical fitness does the 2 Minute Step Test assess?
What aspect of physical fitness does the 2 Minute Step Test assess?
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What effect does regular physical activity have on the risk of all-cause mortality?
What effect does regular physical activity have on the risk of all-cause mortality?
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Which factor is least important when increasing physical activity over time?
Which factor is least important when increasing physical activity over time?
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Which test is used to measure functional lower extremity strength in older adults?
Which test is used to measure functional lower extremity strength in older adults?
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How many days per week should older adults with poor mobility perform physical activity to enhance balance and prevent falls?
How many days per week should older adults with poor mobility perform physical activity to enhance balance and prevent falls?
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On a scale of 0 to 10, what level indicates moderate-intensity aerobic activity?
On a scale of 0 to 10, what level indicates moderate-intensity aerobic activity?
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Which type of exercises are primarily isometric and help maintain strength?
Which type of exercises are primarily isometric and help maintain strength?
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What does the 2-Minute Step in Place test assess?
What does the 2-Minute Step in Place test assess?
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Which activity is NOT considered a form of aerobic exercise?
Which activity is NOT considered a form of aerobic exercise?
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Which scale measures balance confidence in performing activities?
Which scale measures balance confidence in performing activities?
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What kind of activities are effective in reducing falls for older adults?
What kind of activities are effective in reducing falls for older adults?
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Which intervention is focused on patient and family education regarding fall risk?
Which intervention is focused on patient and family education regarding fall risk?
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What level of vigorous-intensity activity is indicated on a 10-point scale?
What level of vigorous-intensity activity is indicated on a 10-point scale?
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What is a recommended weekly target for moderate-intensity aerobic physical activity for adults?
What is a recommended weekly target for moderate-intensity aerobic physical activity for adults?
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Which of the following is an example of a balance activity?
Which of the following is an example of a balance activity?
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Which of the following is NOT a focus of the general interventions provided for falls prevention?
Which of the following is NOT a focus of the general interventions provided for falls prevention?
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Which aspect of well-being did the motivational resistance-training program positively impact?
Which aspect of well-being did the motivational resistance-training program positively impact?
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What kind of physical activities should older adults perform to increase health benefits?
What kind of physical activities should older adults perform to increase health benefits?
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Which of the following interventions may sometimes require input from other health professionals?
Which of the following interventions may sometimes require input from other health professionals?
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How often should muscle-strengthening activities be performed by older adults?
How often should muscle-strengthening activities be performed by older adults?
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Study Notes
Physical Activity and Exercise
- Physical activity intervention programs provide benefits for reducing falls in older people.
- Physical activity is beneficial for physical functioning aspects including mobility, physical activity, strength, flexibility and balance in older people.
- Any bodily movement produced by skeletal muscles that requires energy expenditure is considered physical activity.
- Planned, structured, repetitive and intentional movement to improve or maintain physical fitness is considered exercise.
Forms of Physical Activity
- Leisure: Walking, sports and dancing.
- Transportation: Using a mode of transport from one destination to another.
- Occupational Work: Activities that are part of work.
- Household Chores:
- Sports:
Incidental Activities
- Activities of daily living
- Help older people to stay mobile
- Can help protect against and manage certain health conditions
- Can help to maintain independence
Examples of Incidental Activities
- Taking the stairs instead of the lift/escalator.
- Walking to the shops/bus stop/train station.
- Choosing to park the car further away.
- Playing with mates/your kids at a park.
- Short bursts of gardening.
- Cleaning around the house.
- Standing up and moving around the office whilst at work.
Occupational Activities
- Help prevent health conditions
- Enhance general health
Examples of Occupational Activities
- Self-care routines like getting dressed (fine motor skills and motor planning)
- Writing and copying notes (fine motor skills, hand-eye coordination)
- Holding and controlling a pencil, using scissors (fine motor skills, motor planning)
Recreational Activities
- Important for maintaining social and physical independence
Examples of Recreational Activities
- Walking, sports and dancing
Transportation
- PA by using a mode of transport from one destination to another.
- Includes walking to places and cycling
Structured Activities
- Organized by club or individual, such as group exercise activities, taichi, aqua aerobics and competitive sports
Examples of Structured Activities
- Walking with friends
- Exercise Classes
- Swimming and Water Aerobics Classes
- Dancing
- Board Games
Supervised Activities
- Occur as part of rehabilitation program by a trained health practitioner following injury or surgery
- May occur as part of a training program to manage a long-term condition
- Can help older people have fewer falls
Categories of PA
- Aerobic endurance activities
- Resistance activities
- Flexibility Activities
- Balance activities
Benefits of Physical Activity for Adults
- Exhibit higher levels of functional health.
- Lower risk of falling.
- Reduced risk of moderate and severe functional limitation and role limitations.
- Lower rates of all-cause mortality and other diseases.
- Higher level of cardiorespiratory and muscular fitness.
- Healthier body mass and composition.
- Excellent for increasing social interaction.
Cognitive Benefits of PA
- Mental well-being can be improved by undertaking 60 minutes of PA per day.
- A lower level of good quality PA can still have positive effects on mental health.
Consequences of Physical Activity
- Older physically inactive people, particularly those aged over 85 years, are at an increased risk of falls.
- Sedentary behaviour or physical inactivity in older people can contribute to obesity.
Risks of Physical Activity for Older Adults
- PA may aggravate some pre-existing conditions and injuries.
- Older people are at an increased risk of injury when they are physically active outside the home.
Dimensions of Physical Activity - How do we classify Activity?
- Physically Inactive: Less than 30 minutes of PA per week.
- Partially Active: Some PA per week but less than 30 minutes of moderate to vigorous-intensity activity on most days of the week.
- Physically Active: A minimum of 30 minutes of moderate to vigorous intensity physical activity on most days of the week.
Considerations in Exercise
- Education
- Cost
- Environment
- Time
- Physical and medical limitations
- Lack of motivation or interest
- Psychological factors including fears of falling
- Lack of cultural appropriateness
- Sensitivity to other cultures
- Awareness of how other ethnic, racial, and/or linguistic groups differ from one's own.
Safety Considerations During Exercise
- Use of protective equipment.
- Warm up and cool down.
- Doing a variety of activities.
- Resuming activity after an illness or injury.
- Flexibility.
- Choose appropriate types and amounts of activity.
- Increase physical activity gradually over time.
- Age.
- Level of fitness.
- Prior experience.
General Assessment
- The Timed Up and Go test assesses mobility, balance, walking ability, and fall risk in older adults.
How to do the Timed Up and Go Test
- The patient should walk to a line that is 3 meters (9.8 feet) away.
- Turn around at the line.
- Walk back to the chair.
- Sit down.
- The test ends when the patient's buttocks touch the seat.
- Patients should be instructed to use a comfortable and safe walking speed.
Average Time for Timed Up and Go Test
- 60-69 years: 8.1 (7.1-9.0) seconds
- 70-79 years: 9.2 (8.2-10.2) seconds
- 80-89 years: 11.3- (10.0-12.7) seconds
The 30 Second Chair Stand Test
- Measurement to assess functional lower extremity strength in older adults.
- Tests leg strength and endurance.
How to do the 30 Second Chair Stand Test
- The patient should stand up fully from a chair with arms crossed.
- Count the number of times the patient comes to a full standing position in 30 seconds and record it.
- If the patient is over halfway to a standing position when 30 seconds have elapsed, count it as a stand.
The Step Test
- The step test measures dynamic balance and activity requiring weight shift and movement while in a single-leg stance.
- Step Test results correlate well with lower limb muscle strength, walking speed, lower limb motor coordination, and balance.
How to do the Step Test
- The 2-minute step test indicates the level of aerobic endurance of the participant.
- It is associated with the ability to perform lifestyle tasks such as walking and climbing stairs.
- This is an alternative test if there is not sufficient space to conduct the 6-minute walk test.
- The 2-Minute Step in Place test is part of the Senior Fitness Test Protocol, and is designed to test the functional fitness of seniors.
- It is performed as an alternative to the 6-minute walk test for people who use orthopedic devices when walking, as well as in the case of people who have difficulty balancing.
Fear of Falls
- Activities-Specific Balance Confidence (ABC) scale: A self-report measure of balance confidence in performing various activities without losing balance or experiencing a sense of unsteadiness.
- Modified Survey of Activities and Fear of Falling (SAFFE) scale:
- Falls Efficacy Scale International (FESI-I):
General Interventions:
- Patient and Family Education (safety education)
- Awareness of the risk of falling
- Allow plenty of time for functional activities
- Caregivers can remind the person of the need for added precaution.
Environmental Modification:
- Stairs
- To and from the bathroom
- In the bedroom
- Carpets/surfaces
- Obstacles
- Lighting at night
- Adaptive equipment (tub seats, showerhead, bedside commode - urinary urgency, evening fatigue, disorientation in the night)
Fear of Falling Intervention:
- Intervention by other health professionals (e.g., nurses, psychiatrist, or psychologist) may be required.
Aerobic, Strength and Balance Interventions
- Evidence from 3 systematic reviews of older people found that mixed activity programs have positive outcomes for balance and physical functioning.
WHO Recommendations
-
Adults should do:
- At least 150 minutes of moderate-intensity aerobic physical activity throughout the week.
- At least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.
- An equivalent combination of moderate- and vigorous-intensity.
For Added Health Benefit:
- Older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week.
- Older adults engage in 150 minutes of vigorous-intensity aerobic physical activity per week.
- Older adults should engage in an equivalent combination of moderate-intensity activity.
- Older adults should perform muscle-strengthening activities, involving major muscle groups, on 2 or more days a week.
For Older Adults with Poor Mobility:
- They should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
- If older adults cannot do the recommended amounts of physical activity due to health conditions, they should be physically active as their abilities and conditions allow.
Aerobic Activity
- Moderate-intensity aerobic activity is a 5 or 6 on a 10-point scale, where sitting is 0 and working as hard as you can is 10.
- Vigorous-intensity activity is a 7 or 8 on this scale.
Examples of Aerobic Activity
- Walking
- Dancing
- Swimming
- Water aerobics
- Jogging
- Aerobic exercise classes
- Bicycle riding (stationary)
- Some activities like gardening, raking, and pushing a lawnmower
- Tennis
- Golf without a cart
- Identify moderate and vigorous activities
Strengthening Activity
- Impaired strength is a strong predictor of falls in most studies and may also increase the risk of injury from a fall.
- Mostly isometric exercises.
Examples of Strengthening Activity
- Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length, and the affected joint doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively.
Motivational Resistance-Training Program
- A motivational resistance-training program in the elderly gave rise to positive significant changes at the physical, psychological, and social levels.
Examples of Aerobic and Strengthening Activity
- Walking
- Dancing
- Swimming
- Water aerobics
- Jogging
- Aerobic exercise classes
- Bicycle riding(stationary)
- Some activities like gardening, raking, and pushing a lawn mower.
- Tennis
- Golf without a cart
Balance Activities
- Backward walking, sideways walking, heel walking, toe walking, and standing from a position.
Examples of Balance Activities
- Reduction of falls is seen for participants in programs that include balance and moderate-intensity muscle training activities for 90 minutes a week plus moderate-intensity walking for about 1 hour.
- Stand up and look ahead
- Slowly turn your head as far as you can to the right - vice versa
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Description
This quiz explores the significance of physical activity and exercise interventions for older adults. It covers various forms of physical activity, the benefits of structured exercise, and the role of incidental activities in maintaining mobility and independence. Test your knowledge on how these activities can enhance physical functioning and overall well-being in older populations.
