Physical Activity and Frailty: What do we Know?
Physical activity is as an umbrella term for being active. It includes exercise (a planned, structured, repetitive and deliberate program) as well as leisure time activities.
Everyone benefits from physical activity:
- Adults at risk of frailty and those living with frailty
- Adults living in long term care, including those at the extremes of age
- Hospitalized adults, including those who are critically ill
Experimental trials have shown that even individuals living with frailty can improve their physical function, helping them to minimize and delay aging-related declines. Aerobic, muscle-strengthening, and multi-component physical activity programs all demonstrate benefits. The improvements appear to be somewhat greater with activity programs that include specific muscle strengthening and balance training activities.
Physical activity has many benefits. Even moderate but regular exercise can produce improvements, and adjusting exercises for your ability and fitness levels is important.
- Improves ability to perform daily tasks
- Helps prevent weak bones and muscle loss
- Improves joint mobility
- Improves sleep quality
- Reduces the risk of chronic conditions
- Extends years of activity and independent living
- Lowers risk of dementia
- Reduces likelihood of falling and risk of serious injury if you do fall
There is well-documented evidence that muscle strength decreases with advancing age. Muscle strength decreases approximately 12% to 15% each decade after the age of 50 in both males and females.
Many people know that strength training can help build and maintain muscle mass and strength even into old age. What many of us don’t know is that strong muscles also keep our bones strong. Stronger bones are less likely to break as we age, and keeping our muscles and bones strong is very important for mobility into old age.
The effect of physical activity on physical function is of high importance to older adults living with frailty. Evidence suggests the effects of physical activity are greater in older adults living with frailty compared to non-frail older adults.
Multi-component physical activity training is better than any one type of activity. Multi-component activities include a combination of activity types, such as:
Aerobic exercise (or endurance activities):
- Gets your heart pumping and supplies oxygen to your brain and organs
- Involves many repetitions and use of large muscle groups: walking, jogging, swimming, cycling, taking a dance class, pushing a lawn mower
- Aim to do these at least 20-30 minutes per day at a moderate intensity
- Make muscles do more work than they are used to doing during activities of daily living
- Weight training with free weights, weight machines, resistance bands or even just your own body weight
- Aim to do strength exercises 2 days/week
- Key to building strength is that you must make your exercise program more difficult week by week and month by month. This is called progression.
Possible ways to challenge yourself with muscle-strengthening activities:
- Increase the number of repetitions (but no more than 12)
- Increase the number of sets
- Increase the resistance
- Increase the number of muscle groups or exercises
- Resistance exercise training has been found to increase strength in older adults. In fact, there have been multiple studies demonstrating that these changes can occur even into one’s 90s
- Stretches your muscles to help your body stay flexible
- Being flexible gives you more freedom of movement, which benefits your everyday activities and other forms of exercise
- Challenge your flexibility and balance with exercises like yoga, leg raises, swimming, and tai chi
- Strengthens the muscles that help keep you upright, including your legs and core
- These kinds of exercises can improve stability and help prevent falls
- Trains your muscles to work together and prepares them for daily tasks by reproducing common movements you might do during everyday living
- Involves using various muscles in the upper and lower body at the same time
How Can I Get Active?
Health Canada recommends that older adults take part in physical activity at least 2.5 hours per week—so thirty minutes each day—which you can break into 10 minute intervals: minutes count!
Innovations Presented at CFN’s Annual Conference
ABLE –Arts-Based exercise enhancing LongEvity (p. 16)
Elders in Motion (p. 29)
Canadian Society for Exercise Physiology
Sarcopenia & Physical fRailty IN older people: multi-componenT Treatment strategies (SPRINTT Trial)
International Osteoporosis Foundation
NWT Recreation & Parks Association
Heart and Stroke Foundation of Canada
Ottawa Public Health
National Institute on Aging
Active Aging Canada
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These are general health guidelines and should not be considered personal medical advice. Speak to your doctor before starting any new exercise programs. You should consult your health care provider and discuss each element outlined above to ensure that each element of the AVOID Frailty campaign is personally customized for you.