The Dangers Of Frailty In Older Adults And How Exercise Increases Quality Of Life In Later Years
“Fraily” and “aging” are like apples and oranges
Surprisingly, only about 10% of community-dwelling seniors (the term used for older adults who don’t live in care facilities) are considered frail, but this figure leaps to nearly 60% among those battling advanced cardiovascular diseases. Here’s why this matters, and how embracing exercise can dramatically improve the quality of life for our older adults.
The Perils of Frailty Explained
Imagine a world where getting dressed or simply fetching groceries pushes you to your physical limits. That’s the daily reality for many seniors dealing with frailty, particularly those with heart conditions. A recent review by Canadian and Mexican gerontologists highlights that frail individuals can experience a swift decline in their physical capabilities due to a phenomenon known as the "brisk catabolic response." This is a fancy term for the body breaking down during stress, like a heart attack or major surgery, worsened by inactivity and poor nutrition.
The chart demonstrates how individuals with a specific heart failure condition use their available oxygen for daily tasks. It displays different activities along a scale, with colored bars indicating the percentage of maximum oxygen capacity utilized for each activity. For instance, resting uses only 23% of this capacity, whereas jogging at 5 mph exceeds it at 188%. A dashed line marks their anaerobic threshold, the point where physical exertion leads to lactate production, indicating intense effort. This visualization highlights that even basic activities like dressing or bed making can significantly tax their energy reserves, with more strenuous tasks like grocery shopping pushing them well past their limits.
The Magic of Movement
Every exercise trainer will tell you, movement is key for longevity, especially for seniors. Whether it’s strengthening the heart, muscles, or clearing the mind, physical activity benefits almost every part of the body. It releases myokines, molecules that among other benefits, fight inflammation and help the brain function better.
Researching for your ailing parents?
If you’re looking for a fitness trainer for a frail senior in your family, gather as much information as you can before starting. This includes medical guidance, a list of safe and unsafe exercises, and an understanding of any medications they're taking. Knowing their exercise preferences and nutritional habits also helps in crafting a plan.
Needless to say, if you are putting a program together for them, you’ll want to make sure you already have some experience in training seniors, however below are some helpful tips:
Start With Balance and Resistance: Jumping straight into aerobic activities isn't recommended due to the risk of falls. Instead, focus on resistance and balance exercises. Begin with very light weights and gradually increase the intensity. This builds not only muscle strength but also confidence in moving without assistance.
Single-Joint Focus: For those particularly frail or with severe cardiovascular conditions, exercises like knee extensions can be more beneficial than whole-body movements. These exercises increase blood flow to specific muscle groups, enhancing both strength and endurance, crucial for everyday activities.
Emphasize Gait and Posture: A person’s walking pattern can tell you a lot about their health. Slow walking speeds often indicate poorer health outcomes. Integrating balance exercises that improve gait and postural control can significantly boost a senior’s mobility and safety.
Conclusion
Frailty doesn’t have to be an inevitable part of aging. With the right exercise regimen, seniors can not only manage but possibly reverse some aspects of frailty, particularly those exacerbated by cardiovascular issues.
For our aging population, regular movement isn't just about maintaining fitness; it's a crucial investment in a vibrant, functional future. So let's help our elders keep moving and improve their quality of life one step at a time.
Resources
Mauricio VG, Daniel R, Duque G. Exercise as a therapeutic tool in age-related frailty and cardiovascular disease: challenges and strategies. Can J Cardiol. 2024 Jan 10.
Kaminsky LA, Arena R, Myers J, Peterman JE, Bonikowske AR, Harber MP, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022 Feb;97(2):285–93.
Esposito F, Reese V, Shabetai R, Wagner PD, Richardson RS. Isolated quadriceps training increases maximal exercise capacity in chronic heart failure: the role of skeletal muscle convective and diffusive oxygen transport. J Am Coll Cardiol. 2011 Sep 20;58(13):1353–62.
Dommershuijsen LJ, Isik BM, Darweesh SKL, van der Geest JN, Ikram MK, Ikram MA. Unraveling the Association Between Gait and Mortality-One Step at a Time. J Gerontol A Biol Sci Med Sci. 2020 May 22;75(6):1184–90.
