PHYSICAL ACTIVITIES AND LIFESTYLE BEHAVIORS 2
Running Head: PHYSICAL ACTIVITIES AND LIFESTYLE BEHAVIORS 1
Physical Activities and Lifestyle Behaviors
A.H
American Public University
SPHS 697
8/29/2021
Physical Activities and Lifestyle Behaviors
According to Centers for Disease Control and Prevention (CDC), physical activity helps older adults overcome sleep disorders, manage health problems such as diabetes and heart disease, and lower stress levels. Research shows that about 28% of the older adult population does not have enough exercise (CDC, 2021). This results in loss of balance, flexibility, range of motion making day-to-day activities easy to run and promote a healthy lifestyle. As they grow older, people can no longer engage in physical activities; hence, age-sensitive activities should be provided to offer fun and health benefits to older individuals. CDC recommends that adults with chronic conditions and disabilities get at least 150 minutes of moderate physical activity five days a week (CDC, 2021).
My capstone topic discusses physical fitness and nutrition for residents in an assisted living facility. The physical exercise recommendations provided by CDC accommodate the target population in my capstone project. The target population of the capstone project is the elderly aged 80 and above living with chronic conditions and under assisted care. The project seeks to find a solution that ensures that the elderly receive the necessary physical activity within the facility. Additionally, the solution would provide information on the importance of physical exercise in leading a healthy life. CDC recommendation requires that the elderly incorporate low-impact strength training in their exercises (CDC, 2021). The physical exercise plan in the facility would involve using weights, beginning with the smaller ones and sticking to the same routine to avoid straining the muscles. The most crucial driver of enhancing health through physical activity is consistency. The goal of this literature review, is to analyze the importance of a healthy lifestyle behavior amongst the elderly and recommend quality solutions in order to improve their well being.
Physical Fitness and Nutritional Program
Among the majority of the older adults, an active lifestyle and good health is an attainable goal that is met through physical fitness, proper nutrition, treatment of the available unhealthy conditions, medical checkups, as well as personal safety attention (Villareal et al., 2011). Various ill health conditions, such as stroke and heart attack in the elderly, are managed through treatment. Others, on the other hand, necessitate that a person engage in regular physical activities as well as follow a healthy diet. In this case, nutrition and physical exercise are regarded as critical aspects of an individual’s life. Because of the problems that arise as people age, the likelihood of consuming poor nutrition increases, necessitating an individual to avoid various types of diets (Bethancourt et al., 2014). Some people, for example, tend to eat poor nutritional food as a result of oral disorders, chronic illnesses such as emphysema and heart failure, financial difficulties, and social isolation. Weight loss is considered to be a more common aspect as one gets older, as opposed to weight gain. The more an individual fails to eat diets rich in necessary nutrients, the faster an individual’s health condition deteriorates. As a person ages, several nutritional-related issues such as vitamin deficiency, iron deficiency, osteoporosis, and protein-calorie malnutrition arise. These conditions are more prevalent among people over the age of 60. Lack of regular exercise among the elderly also plays a significant role in the deterioration of an individual’s health condition. Regular physical activity usually allows a person to maintain physical independence and good health. In this case, some healthy physical activities among the elderly include aerobic, resistive, and flexible exercises (Lee & Levy, 2011). Several studies have been reviewed based on knowledge about physical fitness and nutrition to form a literature review on physical fitness and nutritional programs for the elderly.
Importance of Physical Fitness and Nutritional Program among the Elderly
Every older adult needs to ensure that he or she engages in physical fitness and nutritional program available within the community (Kwag et al., 2011). This is because such a program not only enables the elderly to live a healthy life but also increases the life expectancy of an individual. Given the current rate of aging among the elderly, it is necessary to develop a number of programs addressing physical fitness and nutrition among the elderly (Meneguci et al., 2015). According to research, the number of people in the United States who will be over the age of 65 by 2030 is expected to be more than 71 million, owing to an increased life expectancy among citizens as well as the aging baby boomers (Sousa et al., 2014). This figure is estimated to be around 20% of the total population of the United States. Currently, approximately 80% of older adults in the United States have at least one chronic condition.
Furthermore, roughly half of the elderly population suffers from at least two chronic unhealthy conditions (Kwag et al., 2011). This indicates that chronic conditions are on the rise, and programs to reduce the rate of chronic disease contraction among older adults are needed. According to research, older adults who participate in physical activities and eat healthy diets are considered to be healthier than those who eat poor diets and are inactive (Meneguci et al., 2015). In addition to that, such people tend to live longer lives than their counterparts. This implies that the program that must be created must include physical fitness activities as well as healthy nutrition education. Physical fitness and nutritional programs are considered to be important among the elderly due to some aspects associated with it, such as healthy weight, healthy eating, and physical activities practices (Kwag et al., 2011).
Healthy Weight
Less active people tend to have weak muscles, which affects both the functioning of the muscles and the person’s strength (Biedenweg ey al., 2014). This is evident because, as one grows old, his/her level of physical activity decreases, thereby making the body of an individual change as he/she grows old. Furthermore, the bodies of less active people tend to use fewer calories, retaining much more in the body than is required. These calories are supposed to be burned off through physical activity. This means that the lower an individual’s level of physical activity, the higher the level of calories in the body. However, an individual can slow the rate at which calories accumulate in the body by avoiding high-calorie foods and beverages. If one consumes more calories, the body continues to store them, resulting in significant weight gain (Van Roie et al., 2015). The greater an individual’s weight gain as a result of consuming high-calorie foods, the greater the likelihood of becoming overweight. If a person continues to consume more calories through food without engaging in physical activities, the likelihood of becoming obese increases (Santos et al., 2012).
Obesity and overweight are thought to be strongly linked to a number of unhealthy conditions in this case. Obesity and overweight are associated with conditions such as fatty liver disease, high blood pressure, type 2 diabetes, dementia, kidney disease, high blood cholesterol, stroke, and heart disease. These conditions indicate that a program involving physical fitness and nutrition is desperately needed to reduce their prevalence.
Healthy Eating
The calorie requirements of the body decrease as an individual age. Many nutrients, however, are required to keep the body strong (Hamer et al., 2012). Therefore, an aging person is supposed to focus more on consuming foods that are rich in nutrients. According to research, older adults should consume nutrient-dense beverages and diets from the “rainbow” because they are thought to contain all nutrients required for normal body functioning (Hamer et al., 2012). In this case, vegetables and fruits are considered to be one of the food categories recommended for the elderly (Davis et al., 2011). Furthermore, older people are advised to include whole grains in their diet, which may include brown rice, whole-grain bread, or oatmeal.
Low-fat or fat-free milk, nondairy soy, milk products, or any other type of drink in which calcium or vitamin D can be added are among the beverages recommended for the elderly. When it comes to animal-based products, those recommended for the elderly include eggs, lean meat, poultry, and seafood. Besides, not all legumes are recommended for consumption among older adults (Uusi-Rasi et al., 2015). As long as the person is not allergic to them, legumes such as unsalted nuts, peas, and beans are recommended. Because the foods mentioned above are meant to be consumed in large quantities, others are meant to be avoided or consumed in small amounts. Foods high in calories should be avoided in this case. If a person is confident that he or she can engage in physical activities, such foods can be consumed in moderation. Foods rich in calories are considered to have limited nutrients that are essential in the body. In this case, older adults need to avoid foods with solid fat, added sugars, and raw salt (Hamer et al., 2012). Sugary foods and drinks are not recommended for the elderly, and if they must be consumed, they should be in small amounts. Furthermore, foods high in solid fat, such as shortening, margarine, lard, and butter, are not recommended for the elderly.
Physical Activities
Regular participation in physical activities improves an individual’s endurance, flexibility, balance, and strength. A physically active person maintains a healthy weight that does not predispose him or her to unhealthy body conditions (Huang et al., 2010). The more physical activities a person participates in, the less likely he or she is to develop chronic conditions. Depression, anxiety, and arthritis are some of the health conditions that can be avoided or reduced by engaging in physical activities (Davis et al., 2011).
Moreover, people who engage in physical activities on a regular basis are less likely to develop high blood pressure and diabetes because these activities are regarded as some of the factors that allow a person to manage such conditions (Santos et al., 2012). Besides, physical exercises allow a person to live a longer life by improving his or her health and thus minimizing some conditions that may pose a threat to his or her life (Yamada et al., 2012). In this case, no activity is restricted to being considered more valuable than the other in terms of physical fitness. This means that a person can engage in any activity that keeps him or her active. Some people keep themselves busy by raking leaves, while others keep themselves busy by vacuuming the house (Santos et al., 2012). When it comes to physical activity, an individual is expected to participate in activities that he or she finds enjoyable, such as jumping rope with grandchildren or dancing (Chen & Janke, 2012). However, it may be difficult for some people to engage in physical activities, particularly those who have difficulty walking, people with serious health conditions, or people who are assisted to move with a walker, a cane, or another person. However, such an individual can take part in activities that encourage them to move their part or the entire body. For example, one can slowly raise his or her legs or arms regularly when the person finds it difficult to move (Meneguci et al., 2015).
Physical Fitness Practices
Several physical activities are recommended for older adults who want to stay physically fit (Netz et al., 2011). The more such activities an individual engages in, the stronger he or she becomes. However, an individual should engage in various activities gradually to ensure that such practices do not harm rather than strengthen his or her body (Chen & Janke, 2012). In this case, some of the activities that an elderly person can participate in include aerobics, muscle building with squats, raising harms, curling biceps, and practicing push-ups (Yamada et al., 2012).
Working on Aerobics
Aerobic activity is one of the methods that the elderly can use to burn off the calories in their bodies. This practice typically lowers blood pressure and cholesterol levels, maintains joint movement, boosts overall energy levels, and improves heart health (Huang et al., 2010). It may take some time to build endurance when performing this practice, depending on the level of activity and an individual’s health condition. When beginning an aerobic activity, an individual should begin with five-minute cardio sessions and gradually increase the duration (Hamer et al., 2012). After a while, the individual can increase the time to a 30-minute session for a longer period of time to build endurance. Swimming, tennis, and brisk walking are examples of moderate endurance activities for the elderly. Running and hiking are examples of more strenuous activities (Uusi-Rasi et al., 2015). After a while, the individual can increase the time to a 30-minute session for a longer period of time to build endurance. Swimming, tennis, and brisk walking are examples of moderate endurance activities for the elderly. Running and hiking are examples of more strenuous activities (Uusi-Rasi et al., 2015).
Building Muscles with Squats
Even though muscle building takes more time, the benefits to an older adult’s health are significant (Davis et al., 2011). Training for squats necessitates a gradual introduction to the exercise. To begin, one should begin with some fundamentals that are thought to have a low impact on an individual’s body. The individual can then strengthen his or her lower body by squatting with the assistance of a sturdy chair. During this practice, one must keep his or her hands in front and ensure that the knees are extended past the toes while bending to a position that appears to be sitting (Santos et al., 2012). Before rising to a standing position, the person must first remain in that position for some time. In this position, take a breath and repeat the same exercise ten times in two sets. If the exercise appears to be too difficult, the person can hold the chair on the sides or place pillows on it (Van Roie et al., 2015).
Raising Arms
Lifting light weights to add resistance or pulling elastic bands to develop upper body strength and muscle mass are both options. The individual must stand or sit while flattening their feet on the floor and holding weights beyond their shoulders with their arms moving upwards. As they lift some light weights, the arms are supposed to move above the head. Moving the arms sideways from the back to the front position can help to strengthen the upper body. This practice can be repeated ten times with two sets each.
Curling Biceps
Lifting objects such as a jar of water on a daily basis can be difficult for the elderly due to their age. However, such a practice is advantageous for the elderly because it allows them to strengthen their muscles (Biedenweg et al., 2014). Rather than lifting such objects, a person can look for some weights to lift on a daily basis. These weights can be lifted with one or both hands while sitting or standing (Meneguci et al., 2015). When curling biceps, place objects on the sides with the palms facing up and the elbows tucked inwards. As the objects are lifted towards the chest, the elbows must bend in that position (Sousa et al., 2014). Each repetition can be held for one second before slowly lowering the arms ten times. As one rests, he or she can repeat this process several times.
Practicing Push-ups
Traditional push-ups can be used by older adults to strengthen the arm, chest, and shoulder muscles (Kwag et al., 2011). However, perfect completion of this practice is difficult, especially among the elderly. However, this practice can be modified by facing a wall while standing against it (Lee & Levy, 2011). Even though this is not a perfect push-up, it does strengthen muscles in the same way that traditional push-ups on the ground do (Bethancourt et al., 2014).
Stay as Active as Possible
In summary, regular exercise and improved lifestyle behavior has been shown to benefit older adults in the following ways:
Improving heart, lung, vascular system, bone, and muscle health by delivering oxygen and nutrients to tissues
Reducing the number of falls and injuries
Increasing physical endurance
Keeping a healthy weight and burning excess calories
These goals can be achieved by, developing a daily program that fits into their daily schedules, and proper monitoring of bodily responses to various forms of exercise.
Conclusion
Physical fitness and eating healthy foods are two methods that are currently being used to improve the health and well-being of the elderly. Because the prevalence of chronic conditions among older adults is increasing, it is necessary to develop a program in which the population is trained and educated on how to live a healthy life. This is due to research indicating that the number of older people in the United States will significantly increase by 2030. The physical fitness and nutritional program is critical because it teaches older adults how to improve their health and well-being through healthy eating, physical activities, and physical fitness practices.
References
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