CARE
Active Ageing Fitness The shift to an ageing population The future will see an increased proportion of elderly people throughout all modern societies. It is estimated by the WHO (World Health Organization) that in the year 2050 there will be equally as many elderly people in the world as there are children (1). Not only will there be more elderly people but the perception of being old will also continue to change. Previously, age was seen as a natural weakness process and reduction in lifestyle options. While this still holds true in many respects, this perception has shifted towards a higher chronological age group. In the future, people aged 65-75 will expect to have the same quality of life and life options as younger persons. As an illustration of this change in perception, this age-group (65-75) has been referred to as “yold” (young old) (2) and the percentage of “yold” in affluent countries has already increased from 8% in 2000 to 11% in 2015. In relation to outdoor fitness, this means that we can expect more users in this segment, and that those users will have a higher activity level and a higher demand for tailored, effective solutions. The physiological decline from becoming old Increased age does mean physiological changes and decreased physical performance, but much of this is attributed to decreased levels of physical activity and can therefore be prevented or reduced by regular exercise (3). One of the most obvious symptoms of age and inactivity is the loss of muscle strength. After the age of 50 we tend to lose around 1% of muscle strength per year with further accelerated loss after the age of 75. However, most of this can be prevented through regular strength training, and research has shown that even at an older age, muscle mass can be increased (4). Another age-related problem is reduced cardiometabolic health, which increases the risk of diseases such as cardiovascular disease and type 2
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diabetes. This can (to a large extent) be prevented with aerobic exercise and increased amounts of general physical activity. As there is a direct relationship between cardio-respiratory fitness and expected lifespan, this means that the aerobically fit elderly will live longer and with less years suffering from disease (5). The risk of falling A very common problem for the elderly is the increased risk of falling due to decreased muscle function and declining motor skills. Approximately 1 in 3 people above the age of 65 is expected to experience a serious fall event. Research has also shown that elderly people who experience a traumatic event are more likely to survive if they have previously had strong muscles (6). Similar to other ailments, the increased risk of falling can be related to decreased physical activity levels, and many studies show that the risk for falling can be significantly reduced with exercises that target gait function, balance and muscle strength (7). In many studies the risk reduction for falling after a given exercise period is around 30% (8). Best exercise for preventing lifestyle diseases The best exercise for preventing most lifestyle diseases is a combination of cardio training, strength training, and generally increased physical activity level. Cardio training can have a protective effect at many different intensities, but the higher the intensity, the less time is required (8). Strength training increases muscle strength and the metabolic capacity of the muscles. For strength training to be effective, exercises should
