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PHYSICAL ACTIVITY & EXERCISE FOR OLDER ADULTS - Coggle Diagram
PHYSICAL ACTIVITY & EXERCISE FOR OLDER ADULTS
Physical activity
housework, gardening, walking,
climbing stairs
Exercise
Exercise Prescription
Exercise Modality
(ชนิดหรือรูปแบบของการออกกำลังกาย)
Aerobic Exercise (การออกกำลังกายแบบแอโรบิก)
or Cardiovascular Endurance Exercise (การฝึกความทนทานของระบบหัวใจและหลอดเลือด)
Brisk walking or Jogging, Ballroom dancing, Aqua aerobics, Swimming, Walk up stairs or up a hill, Bicycling with a bicycle or stationary bike
Strengthening Exercise (การฝึกความแข็งแรงของกล้ามเนื้อ)
or
Resistance Exercise (การออกกำลังกายแบบแรงต้าน)
Strength exercises often rely on weights from various equipment to create resistance such as
dumbbells, barbells, elastic bands
.
Use body weight for exercises without
equipment such as
planks and squats.
Isometric quadriceps
exercise
Stretching (การยืดเหยียดกล้ามเนื้อ)
or Flexibility (การออกกำลังกาย
เพื่อให้เกิดความอ่อนตัวหรือยืดหยุ่นตัวของกล้ามเนื้อและข้อต่อ)
Exercises or stretching exercises that relax muscles in different parts of the body such as the back, thighs, neck, shoulders, and wrists.
Stick exercise
Yoga
Rang of Motion (ROM)
Balance Exercise (การฝึกการทรงตัว)
Marching in place (เดินย่ำอยู่กับที่), Walking heel to toe (เดินเท้าต่อเท้า), Single limb standing (ยืนขาข้างเดียว), Back leg raise
(ยืนยกขาไปด้านหลัง), Tai chi (รำไทเก๊ก),
Exercise Duration
(ระยะเวลาในการออกกำลังกายแต่ละครั้ง)
The duration of each exercise
At least 15 min (continuously)
At best 30 min (continuously)
Exercise Frequency
(ความถี่ของการออกกำลังกาย)
3-5 days a week or more depending on the intensity of the exercise
Exercise Intensity
(ระดับความแรงในการออกกำลังกาย)
Light-Intensity
heart to beat faster and breathe a little faster
Moderate-Intensity
heart beat faster and breathe faster
Vigorous-Intensity
heart to beat faster and breathe significantly faster
Measure of Exercise Intensity
Target heart rate (ช่วงของอัตราหัวใจเต้นเป้าหมาย)
Target heart rate = 60% - 80% of Maximum heart rate (HR max = 220-Age)
Metabolic equivalent of task (MET)
Light Activity
< 3.0 METS
(< 3.5 cal/min)
Casual walking, Bicycling < 5 mph, Dancing slowly, Table tennis, House work
Moderate Activity
3.0-6.0 METS
(3.5-7 cal/min)
Brisk walking, Walking uphill, Bicycling 5-9 mph, Weight training, Housework involves intense
scrubbing/cleaning
Vigorous Activity
Greater than 6.0 METS
(> 7 cal/min)
Jogging/Running, Bicycling > 10 mph, Boxing, Karate, judo, tae kwon do
Talk test
Light-Intensity
Able to
talk and sing
while doing exercising
Moderate-Intensity
Able to
comfortably talk, but not sing
while doing exercising
Vigorous-Intensity
Unable to say more than a few words without gasping for breath
while doing exercising
Precautions, Limitations, and Problems
that may arise from exercise in the elderly
who have never exercised before
start with light exercise
gradually increasing the intensity of the exercise
Fever, sick, should not exercise.
If the elderly have a medical condition, are overweight, or haven’t exercised regularly in a long time, please consult the doctor for a medical checkup before starting
Should know the symptoms that indicate that exercising too heavy
Should stop exercising and seek medical help for the following symptoms.
extreme breathlessness
breathing problems such as wheezing or coughing
chest pain or pressure
extreme perspiration
dizziness or fainting
severe muscle pain or cramps
nausea
severe pain in any muscles or joints
extreme and long-lasting fatigue after exercising
Avoid exercises that require to hold the breathing because it can increase blood pressure.
There should be a warm-up period (5-10 min) to
prepare before exercise.
There should be a cool down phase (5-10 min)
after the exercise finished.
Do not shower immediately after exercising
wait at least 5-10 minutes for the body
temperature to drop
should not use too hot water