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Exercise for the Healthy Elderly

Exercise for the Healthy Elderly. September 2013 Wen Ling PT, PhD New York University Department of Physical Therapy. Introduction. Healthy Elderly Activity level not influenced by any disease Live in the community Aging process of the musculoskeletal system Osteopenia and osteoporosis

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Exercise for the Healthy Elderly

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  1. Exercise for the Healthy Elderly September 2013 Wen Ling PT, PhD New York University Department of Physical Therapy

  2. Introduction • Healthy Elderly • Activity level not influenced by any disease • Live in the community • Aging process of the musculoskeletal system • Osteopenia and osteoporosis • Decrease in range of motion • Decrease muscle strength • Decrease power (atrophy of type II motor units)

  3. Changes Commonly Observed • Standing posture • Forward head (limited neck flexion) • Upper torso kyphosis • Trunk slightly flexed (limited hip extension) • Knee slightly flexed (limited knee extension) • (Limited ankle range of motion) • Movement limitations • Turning neck and trunk • Reaching high shelves • Stand up and sit down

  4. Posture of an Elderly Person

  5. Changes Commonly Observed (2) • Balance impairment • Turning • Negotiate narrow space • Dual- (multi-) task situations • Causes for these changes • Decrease strength • Decrease range of motion • Decrease sensory inputs (vision and proprioception) • Attention and cognitive issues

  6. Screening Tests • Balance • Timed Up and Go Test (single and dual task) • No age related normative data • According to CDC, an older adult who needs more than 12 seconds to complete the test is at high risk for falling

  7. Screening Tests (2) • Lower limb strength – 30-second chair stand test • Below average score indicates high risk for falling

  8. Posture First • Use a wall for support and wear a pair of good shoes • Head and neck • Trunk • Decrease upper torso kyphosis • Proper alignment of pelvis • Hip and knee • Ankle range of motion • Sitting and then standing (practice)

  9. Strength Second • Use water bottles and every day items (heavy pots) • Trunk (core muscles) - sit-ups, plank • Lower extremity -Sit-to-Stand, walk on toes, all fours, and wall slide • Upper extremity - Scapula, shoulder, and elbow strengthening exercise • Grip strength and ICU stay

  10. Balance Third • Check vision and foot sensation • It is OK to use a cane or walker • Tai chi • Dance

  11. Mobility Last • Walk at different speeds • Walking at a fast pace and with long steps is important • Walk and carry a load • Tandem walk • Walk on uneven surface (grass and unpaved road) • Ascend and descend stairs

  12. Take Home Message • Four steps of exercise – posture, strength, balance, and mobility • Be mindful – do ONE thing at time • Incorporate exercise to daily routines • Aging ≠ Weakness • Weakness occurs during the aging process is reversible

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