This paper examines the physiological effects of normal aging on five key body systems: metabolism, muscle mass, lung capacity, bone mass, and the cardiovascular system. It explains how each system declines with age and how regular exercise can slow or partially reverse that decline. The paper also covers contraindications to exercise testing and training for older adults, cardiac rehabilitation phases, hypertension classifications and their exercise guidelines, and the role of exercise in managing hyperglycemia and claudication. Additionally, it addresses COPD—including chronic bronchitis and emphysema—and the special exercise considerations required for affected individuals.
After the age of forty, metabolism typically decreases by about 5% every ten years. That does not mean, however, that metabolism cannot be controlled to some extent—it can. Metabolism is loosely defined as the chemical processes within our bodies that help us maintain a certain level of energy use, calorie burning, and general energy output, even at rest. As we age, our metabolic rate slows down, meaning that we burn fewer calories and that those we do burn are processed at a slower rate. This also means we may have less energy, and our overall physical health declines as well.
As individuals grow older, their muscle mass is less likely to maintain its composition. Bill Sonnemaker, the 2007 IDEA Health and Fitness Personal Trainer of the Year, states that building muscle mass at any age provides a number of benefits, including improved "immune-system function, and a faster metabolism" (Van Dusen, 2011). It is likely that he is correct in his assessment, and that older individuals can benefit from building muscle mass—especially since muscle mass also helps counter other areas of degeneration associated with the aging process. Unless a regular exercise regimen is initiated, muscle mass almost immediately begins to degenerate, leaving the individual with a less healthy lifestyle, reduced strength, and less flexibility. Muscle mass is usually determined by measuring the amount of muscular tissue in the body compared to total body mass. According to the text, the average decline between ages 30 and 70 is 22 percent less muscle mass for women and 23 percent less for men. The lower the muscle mass, the lower the level of strength in the individual. Some studies have shown that men can suffer a 50% loss in muscle mass by the time they are 80 years of age.
Lung capacity also declines as we age. The textbook states that the lungs' vital capacity may decline by about 40 percent between the ages of 20 and 70. However, this figure depends not only on an individual's particular body makeup, but also on their physical condition, use of medicines and drugs, and the amount of exercise they regularly engage in. An individual's vital capacity (VC) also decreases with age; VC is determined by the amount of air that moves out of the lungs during a single breath. Lung capacity is further linked to oxygen uptake and how well oxygen is transported throughout the entire body. According to the text, physical conditioning determines how effectively oxygen moves through the body, and exercise combined with increased physical fitness will improve both lung capacity and the body's ability to transport oxygen.
Bone mass, too, declines with the normal aging process unless individuals exercise regularly. The textbook states that women begin to lose bone mass after the age of thirty, while men generally start to lose bone mass after the age of fifty. Not only do women begin losing mass much earlier than men, they also lose it at a much faster rate. According to the textbook, women lose approximately 1 percent per year pre-menopause, 2–4 percent during menopause, and 1 percent per year again after menopause. Men lose bone mass at a rate of about 0.5% per year with no significant change across life stages. There are serious health risks for older individuals resulting from bone loss, but as with lung capacity, muscle mass, and metabolism, exercise can help mitigate these effects.
The cardiovascular system also displays the effects of normal aging, but it can equally reflect the benefits of a good exercise program. Research cited in the text shows that age alone is not the only factor in a deteriorating heart; disuse and disease contribute as well. Additionally, older adults experience a 40–50 percent decrease in oxygen-carrying ability beginning in their early 40s, continuing into their late 60s. This decrease causes individuals to become slower and to tire more easily. Older individuals also experience higher systolic blood pressure both at rest and during activity, as well as a higher sub-maximal heart rate.
The five systems addressed above—metabolism, muscle mass, lung capacity, bone mass, and the cardiovascular system—can all benefit from a regular exercise regimen throughout an individual's lifetime. The cardiovascular system benefits through increases in maximum ventilation, cardiac output, and maximal oxygen consumption, while experiencing decreases in resting blood pressure and sub-maximal heart rates. According to the text, older adults will also see dramatic improvements in cardiovascular fitness. Other benefits of exercise on the cardiovascular system include cutting the risk of heart attack by up to 50 percent and the risk of stroke by more than 40 percent.
Bone mass problems with aging affect a vast majority of women; approximately 85 percent of women over the age of 70 show evidence of osteoarthritis. Some of these problems could be alleviated if bone mass were restored. Bone mass can be rebuilt through exercise—specifically through weight and resistance training. The benefits to individuals who incorporate weight training into their exercise program include a stronger skeletal foundation, better balance and flexibility, and a reduced likelihood of bone fractures or impaired posture.
An increased lung capacity can benefit older adults in a number of ways. Greater lung capacity is generally associated with increased physical fitness and an enhanced ability to transport oxygen throughout the body. This benefits the individual with an increased sense of well-being as well as an improvement in vital capacity, which enhances overall physical conditioning.
The benefits of greater muscle mass in an older person are similar to those experienced by a younger person in the same situation. Muscle mass is directly related to an individual's strength. An older person who maintains or increases muscle mass is better able to carry out the daily requirements of living, more likely to remain self-sufficient, and more independent than those individuals who are losing strength.
"Conditions that restrict or limit exercise participation"
"Exercise guidance for hyperglycemia and claudication"
"Phased rehab, hypertension staging, and COPD protocols"
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