The Physiological Changes Due to Aging

The Physiological Changes Due to Aging

 

It has been my experience over the past decade that there are Physiological Changes with Aging, and training considerations for the older female population are quite different than what is required for the younger female population.  Often the older clients find it difficult to focus on the prescribed exercise program due to their emotional investment in their employment, social, and family obligations.  Unlike their younger counterpart, fitness gains through diet and exercise seem unobtainable as they wait on the desired results but witness meager gains, if any.  There seems to be two struggles when training older female clients: the physiological changes that can hinder fitness development and the mental disconnect due to misplaced priorities and stress which leads to a lack of commitment to the prescribed fitness and nutrition program.  The younger female client has a higher energy level, doesn’t have many of the responsibilities or challenges of the mature female client, and responds faster (physiologically) to the exercise stimulus.

The Cardiorespiratory System
As the female client ages, there is a gradual decline in aerobic capacity due to a decreased heart rate.  Although fitness gains through diet and exercise are not impossible because of this; determining exercise intensity by monitoring the heart rate would not be a useful practice for this client.  An alternate method such as the rate of perceived exertion will be necessary to determine exercise intensity for this older client.  There may also be a decline in the lactic acid threshold, impeding increases in exercise intensity and/or duration.

Body Composition & Energy Metabolism
The young female population has several physiological advantages to consider regarding body composition and energy metabolism.

• Their increased rate of muscle protein synthesis gives them a higher percentage of lean body mass that is also more metabolically active, requiring more calories to maintain.
• Their ability to maintain lean body mass is enhanced by a higher RMR.
• They are more physically active and have an increased maximal cardiac output.

As the body ages there are physiological and generational changes that pose an increased challenge to maintaining a healthy body composition.

• The ageing female population struggles with the natural decline in physical activity that can often lead to unwanted weight gain.
• There is also a gradual shift in body composition associated with ageing and decreased physical activity leading to a decrease in lean body mass (muscle atrophy) as well as a decrease in RMR.
• The body’s tissue building mechanism slows down (muscle protein synthesis) and this leads to a decrease in metabolism as the metabolically active lean tissue is lost due to sarcopenia.

Neurological Changes
Unlike the younger female client, the older female client may experience a decrease in response time due to slower motor unit activation as well as decreased muscular strength due to decreased size and number of muscle fibers.  However, improvements in motor unit activation and muscular strength can be achieved with resistance training.  The older female client may also experience a decline in proprioception, which can lead to a loss of balance and subsequent falls.

Specific Considerations for the Elderly Female Population
The negative changes in body composition as well as aerobic and strength declines due to ageing can be reversed with a comprehensive fitness program that keeps the body challenged.  This comprehensive fitness program should address all areas of wellness that will support and enhance the ageing body including:

•  Aerobic
  • The aerobic component will enhance circulation, heart, lungs, and muscular endurance.
• Strength
  •  The strength component will enhance bone mineral density and build muscle strength that would otherwise be lost due to sarcopenia.
• Flexibility
  • Flexibility training will further enhance strength gains by lengthening the muscles and help to develop a full range of motion.
• Balance
  • Balance exercises strengthen proprioception, which aids sensory perception and prevents falls and other accidents.

 

Recommendations for the Older Female Population

• Strength/resistance training to build muscle mass, bone mass and tendon strength:
  • 4 sets, 10 reps each
  • The starting weight should bring client to fatigue by the 8th to 10th repetition.
  • Exercise recommendations for the older female population include:
    • Rows, lat pull down, bench press, butterflies, back extension, crunches, biceps curls, triceps extension, lunges and squats on physio ball
• Aerobic training includes any activity that the client can comfortably perform for 20 to 30 minutes, increases the heart rate, and is appealing to the client.
  • Some recommendations include:
    • Walking, jogging, swimming, exercise bike, treadmill, elliptical machine

This exercise prescription can follow an alternating day pattern or the client can include a rest day between each protocol.  Before the start of any exercise it is important that the client perform a 10 to 15 minute warm-up and finish with a 10 to 15 minute cool-down and stretching.  For the older female client I would also advise a 10 to 15 minute flexibility/range of motion training following the aerobic exercise prescription.  This range of motion training is easy to incorporate with the use of resistance bands that can be anchored to a doorknob, and the resistance level can be easily controlled.

Suggested range of motion exercises includes:

• Head rolls
• shoulder circles
• leg and arm circles
• trunk rotations
• leg extension and flexion