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Abstract
Aging decreases independent daily activity and reduction in physical activity level by decreasing the functional level of the body. Additionally, a sedentary lifestyle has been confirmed as an important risk factor for chronic disease morbidity and mortality. Although many studies have been performed on the inhibition or prevention policy in aging, physical activity has proven the most effective way to improve loss of muscle strength or each organ hypo-function. The purpose of this article is to describe the aging process patterns including four categories: musculoskeletal system, cardiovascular system, mental condition, and brain function and the relationship of these changes to physical functions and exercise. There is encouraging evidence that moderate exercise or physical activity may provide positive effects in four categories: (1) improvement of strength, endurance, flexibility, and balance; (2) increasing the cardiovascular system; (3) alleviating depression and psychological problems; and (4) decreasing dementia and improvement of cognitive function in elderly people. Exercise or regular physical activity ultimately decreases mortality and leads to an increased life span. The implication for future policy in terms of research, study, and training programs are briefly discussed.
Figures and Tables
Figure 1
A commonly presented figure showing selected pathways by which changes upon aging lead to disease, All of the arrows in the original figure pointed one way, with increased fatigueability, muscle weakness, decreased endurance capacity, and muscle wasting leading to decreased physical activity, and eventually to disease. The arrows in the middle have been modified to point in both directions, indicating that physical activity itself (independent of aging) causes increased fatigueability, muscle weakness, decreased endurance capacity, and muscle wasting(1)
Figure 2
Kaplan-Meier survival estimates by exercise and performance- based physical function (PPF) levels(43)
Table 1
Weekly Moderate and Vigorous Physical Exercise and 5-yr Mortality in Men and Women Aged 65 and Older: The Cardiovascular Health Study(N=5,201)
Notes: RR = relative risk based on Cox Proportional Hazards Modeling adjusted for demographic characteristics, body weight, smoking, alcohol intake, blood pressure, Iipid characteristics, fasting blood sugar, and other serum characteristics. chronic disease. functional ability, cognitive function, and self-assessed health. RR is the decrease in risk with increasing level of exercise relative to the reference category(<67.5 kcal/wk)
Table 2
Guidelines for the FITT-PRO Aproach to Exercise Prescriptions(63)
FITT-PRO = Frequency, Intensity, Type, Time, and Progression; RPE = rate of perceived exertion; 1-RM = one repetition maximum
*Emphasize endurance training supplemented by resistance training. More activity may be necessary to reach specific goals. See Table 4 for disease-specific guidelimes
†The Borg RPE scale is available at http://www.cdc.gov/nccdphp/dnpa/physical/measuring perceived_exertion.htm.
‡Multiple-set regimens may provide greater benefits, if time allow. For fraill or previously sedentary patients, low-intensity training with 10 to 15 repetitions may be a prudent starting point. Patient should maintain normal breathing patterns and proper techinque
§Repetition maximum is the most weight that can be lifted through a full range of motion, in good form, for one repetition
‖Few researchers have tested whether flexibility programs can prevent or reverse the decline in range of motion with age
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