Elderly and Sports
A record number of maturing adults and elderly individuals are initiating exercise regimens or continuing exercise and sports regimens.
New Exercise Guidelines for the Elderly
Adults should add flexibility exercises to their fitness regimens, and those over age 65 should follow a regular exercise program to prevent some of the functional decline associated with aging, according to updated exercise guidelines released this week by the American College of Sports Medicine (ACSM). The last ACSM guidelines were released in 1990.
"The recommendations are for 3 to 5 days per week of aerobic exercise, walking, jogging, (or) different types of activities that use the major muscle groups, at moderate to moderately high intensities," said Dr. Michael Pollock, director of the Center for Exercise Science at the University of Florida. "The main thing is that you get out there and burn calories to get the fitness benefits."
The new recommendations place greater emphasis on the total amount of time spent exercising for the elderly and for the first time, they call for flexibility training as a way to maintain joint range and fitness for adults in general. The ACSM recommends stretching of major muscle groups 2 to 3 times a week, exercise that becomes even more important with aging.
Elderly adults need to focus on strength and balance training first, and may work up to moderate intensity aerobic exercise, according to the College.
"When you are older, you may choose different, lower impact activities, such as walking versus running, because of the injury factor," said Pollock. "The higher the impact, the more injuries."
The need for greater physical activity among the elderly was also the subject of a position statement released by the World Health Organization (WHO) this week.
The WHO's "Guidelines for the Promotion of Physical Activity for Older Persons" is based on evidence that suggests that most elderly persons can benefit from a physically active lifestyle, according to Dr. Wojtek J. Chodzko-Zajko, a professor of exercise science at Kent State University in Kent, Ohio. The type of physical activity is less important than simply being active, he noted.
"There are many different kinds of physical activity which are beneficial for older persons," he said. "We know that traditional forms of cardiovascular exercise are very beneficial. Strength training is beneficial, flexibility exercises are helpful, but also physical activity as part of everyday living is useful in the prevention of diseases that are associated with inactivity and sedentary lifestyles."
Exercise should be tailored to meet the needs of individuals, taking into account any ailments or risk factors.
"There is no single physical activity that is optimal," says Chodzko-Zajko. "Most scientists would agree that a balanced program of physical activity would include stretching, calisthenics, strength training, and cardiovascular exercise. The specific combination would depend on the individual case."
"The recommendations are for 3 to 5 days per week of aerobic exercise, walking, jogging, (or) different types of activities that use the major muscle groups, at moderate to moderately high intensities," said Dr. Michael Pollock, director of the Center for Exercise Science at the University of Florida. "The main thing is that you get out there and burn calories to get the fitness benefits."
The new recommendations place greater emphasis on the total amount of time spent exercising for the elderly and for the first time, they call for flexibility training as a way to maintain joint range and fitness for adults in general. The ACSM recommends stretching of major muscle groups 2 to 3 times a week, exercise that becomes even more important with aging.
Elderly adults need to focus on strength and balance training first, and may work up to moderate intensity aerobic exercise, according to the College.
"When you are older, you may choose different, lower impact activities, such as walking versus running, because of the injury factor," said Pollock. "The higher the impact, the more injuries."
The need for greater physical activity among the elderly was also the subject of a position statement released by the World Health Organization (WHO) this week.
The WHO's "Guidelines for the Promotion of Physical Activity for Older Persons" is based on evidence that suggests that most elderly persons can benefit from a physically active lifestyle, according to Dr. Wojtek J. Chodzko-Zajko, a professor of exercise science at Kent State University in Kent, Ohio. The type of physical activity is less important than simply being active, he noted.
"There are many different kinds of physical activity which are beneficial for older persons," he said. "We know that traditional forms of cardiovascular exercise are very beneficial. Strength training is beneficial, flexibility exercises are helpful, but also physical activity as part of everyday living is useful in the prevention of diseases that are associated with inactivity and sedentary lifestyles."
Exercise should be tailored to meet the needs of individuals, taking into account any ailments or risk factors.
"There is no single physical activity that is optimal," says Chodzko-Zajko. "Most scientists would agree that a balanced program of physical activity would include stretching, calisthenics, strength training, and cardiovascular exercise. The specific combination would depend on the individual case."
It's Never Too Late to Exercise
New research shows that if you've reached middle age or have long since passed it, it's still not too late to exercise. According to researchers from the Royal Free Hospital School of Medicine in London, maintaining exercise habits or initiating light to moderate physical activity later in life reduces overall mortality risk as well as lowers the risk of heart attack in older men - including those with existing cardiovascular disease.
The researchers reviewed data collected from middle-aged men who were part of a large study looking at cardiovascular disease. The men answered questionnaires about their health and exercise habits, first in the late 1970s and again in the early 1990s. The 7,735 men who answered the first questionnaire were 40 to 59 years old. Nearly 6,000 participated in the second questionnaire. Their average age at that time was 63. These men were followed for an additional 4 years.
Men who described themselves as inactive or occasionally active in the first questionnaire but who had begun "at least light activity" by the time of the second questionnaire reduced their risk of death by about 45%. Even men with preexisting cardiovascular disease appeared to benefit from exercising. Regular moderate exercise seems to confer the greatest benefit. Light physical activities included walking, gardening, swimming, and cycling.
More vigorous activities, such as participating in sports, "do not appear to give any additional benefit to health for older men, and our findings suggest that frequent light physical activity may be more appropriate," the authors write.
For older men, and, presumably, older women as well, "encouragement... to increase their physical activity gradually and regularly would help to maintain mobility, to prolong independence, and to reduce the risk of heart attacks and mortality," say the researchers.
Source: The Lancet 1998;351:1603-1608.
The researchers reviewed data collected from middle-aged men who were part of a large study looking at cardiovascular disease. The men answered questionnaires about their health and exercise habits, first in the late 1970s and again in the early 1990s. The 7,735 men who answered the first questionnaire were 40 to 59 years old. Nearly 6,000 participated in the second questionnaire. Their average age at that time was 63. These men were followed for an additional 4 years.
Men who described themselves as inactive or occasionally active in the first questionnaire but who had begun "at least light activity" by the time of the second questionnaire reduced their risk of death by about 45%. Even men with preexisting cardiovascular disease appeared to benefit from exercising. Regular moderate exercise seems to confer the greatest benefit. Light physical activities included walking, gardening, swimming, and cycling.
More vigorous activities, such as participating in sports, "do not appear to give any additional benefit to health for older men, and our findings suggest that frequent light physical activity may be more appropriate," the authors write.
For older men, and, presumably, older women as well, "encouragement... to increase their physical activity gradually and regularly would help to maintain mobility, to prolong independence, and to reduce the risk of heart attacks and mortality," say the researchers.
Source: The Lancet 1998;351:1603-1608.
Sports Injuries Rising in the Elderly
According to a recent report from the US Consumer Product Safety Commission, sports injuries rose by 54% in Americans age 65 years and older between 1990 and 1996.
The rise in elder sports injuries outstrips the 8% increase in the number of Americans in this age group over the same period, notes the agency. "The increase in injuries is most likely attributable to increasingly active lifestyles and to increased participation in sports activities by older Americans," according to the report.
The Commission also notes that Americans are remaining physically active into their 70s, 80s, and even 90s. And more elderly people are participating in "more active" sports such as bicycling, weightlifting, and skiing.
The report is based on data from the National Electronic Injury Surveillance System, which samples 101 hospitals nationwide drawn from 5,000 hospitals with 24-hour emergency departments.
The study showed that between 1990 and 1996, sports-related injuries increased much more among older active people than among younger age groups. In contrast to the 54% increase noted in those over age 65, sports-related injuries increased by 18% in the 25 to 64 age group.
In actual numbers, there were 34,000 sports injuries in the 65 and older age group in 1990, rising to 53,000 in 1996. "The increased incidence of injury occurred not only among the youngest of the 65 and older population, but also among those 75 years and older," according to the report. "Sports-related injuries to persons 75 and older increased by 29%."
But the Commission report also notes that the average cost for treating sport-related injury in the emergency room fell between 1990 and 1996. "While more injuries are occurring, they appear, on the average, to be less costly and severe," the report authors write.
While injuries from "less active" sports such as fishing, golf, bowling, and shuffleboard increased only slightly or not at all between 1990-1996, injuries sustained while participating in "more active" sports increased significantly in those 65 and older. Bicycling injuries were most common in this age group, and bike-related injuries increased by 75% in this age group. Most (60%) of these injuries resulted from falls, and 21% were head injuries. More injuries were also noted among older people using weights or other exercise equipment, and in older skiers.
"It is interesting to note that there were a small number of injuries (in those age 65 and older) seen for the first time in 1996 involving 'extreme' or more physically challenging sports such as snowboarding and in-line skating," note the study authors.
The report also notes that in both 1990 and 1996, about 60% of sports injuries in the geriatric age group occurred in men.
The hospitalization rate for sports injuries in the 65 and older age group is 10%, less than the 18% rate for injuries with all consumer products in this age group. "The lower hospitalization rate for sport-related injuries suggests that the population participating in sport activities is healthier overall than those who are not participating in sports," comments the Commission.
The study authors recommend that individuals participating in sports "use safety gear and take appropriate safety precautions, especially in active sports such as in-line skating and use of exercise equipment and weights."
They also note that "virtually none" of the elderly people with a head injury following a cycling accident were wearing a helmet at the time of the incident. "Bicycle helmets reduce the risk of serious head injury," advise the Commission.
"By getting regular exercise - and doing it safely - older Americans can enjoy a healthier life," they conclude.
The rise in elder sports injuries outstrips the 8% increase in the number of Americans in this age group over the same period, notes the agency. "The increase in injuries is most likely attributable to increasingly active lifestyles and to increased participation in sports activities by older Americans," according to the report.
The Commission also notes that Americans are remaining physically active into their 70s, 80s, and even 90s. And more elderly people are participating in "more active" sports such as bicycling, weightlifting, and skiing.
The report is based on data from the National Electronic Injury Surveillance System, which samples 101 hospitals nationwide drawn from 5,000 hospitals with 24-hour emergency departments.
The study showed that between 1990 and 1996, sports-related injuries increased much more among older active people than among younger age groups. In contrast to the 54% increase noted in those over age 65, sports-related injuries increased by 18% in the 25 to 64 age group.
In actual numbers, there were 34,000 sports injuries in the 65 and older age group in 1990, rising to 53,000 in 1996. "The increased incidence of injury occurred not only among the youngest of the 65 and older population, but also among those 75 years and older," according to the report. "Sports-related injuries to persons 75 and older increased by 29%."
But the Commission report also notes that the average cost for treating sport-related injury in the emergency room fell between 1990 and 1996. "While more injuries are occurring, they appear, on the average, to be less costly and severe," the report authors write.
While injuries from "less active" sports such as fishing, golf, bowling, and shuffleboard increased only slightly or not at all between 1990-1996, injuries sustained while participating in "more active" sports increased significantly in those 65 and older. Bicycling injuries were most common in this age group, and bike-related injuries increased by 75% in this age group. Most (60%) of these injuries resulted from falls, and 21% were head injuries. More injuries were also noted among older people using weights or other exercise equipment, and in older skiers.
"It is interesting to note that there were a small number of injuries (in those age 65 and older) seen for the first time in 1996 involving 'extreme' or more physically challenging sports such as snowboarding and in-line skating," note the study authors.
The report also notes that in both 1990 and 1996, about 60% of sports injuries in the geriatric age group occurred in men.
The hospitalization rate for sports injuries in the 65 and older age group is 10%, less than the 18% rate for injuries with all consumer products in this age group. "The lower hospitalization rate for sport-related injuries suggests that the population participating in sport activities is healthier overall than those who are not participating in sports," comments the Commission.
The study authors recommend that individuals participating in sports "use safety gear and take appropriate safety precautions, especially in active sports such as in-line skating and use of exercise equipment and weights."
They also note that "virtually none" of the elderly people with a head injury following a cycling accident were wearing a helmet at the time of the incident. "Bicycle helmets reduce the risk of serious head injury," advise the Commission.
"By getting regular exercise - and doing it safely - older Americans can enjoy a healthier life," they conclude.
