Canadian Physical Activity Guidelines for Older Adults

00:07:56
https://www.youtube.com/watch?v=NjCkLunz_U8

Sintesi

TLDRVideoen præsenterer de fysiske aktivitetsretningslinjer for ældre voksne i Canada, som anbefaler, at personer over 65 år skal udføre mindst 150 minutters moderat til intens aerob aktivitet om ugen. Derudover bør de inkludere styrketræning to gange om ugen og balanceøvelser for at forhindre fald. Fysisk aktivitet har mange sundhedsmæssige fordele, herunder at opretholde funktionsevne, forhindre kroniske sygdomme og reducere risikoen for tab af uafhængighed. Det er vigtigt for ældre at finde aktiviteter, de kan lide, og gradvist øge deres aktivitetsniveau. For dem med helbredsproblemer anbefales det at konsultere en sundhedsfaglig person, før de starter et træningsprogram.

Punti di forza

  • 🏃‍♂️ Anbefalet 150 minutters fysisk aktivitet om ugen for ældre.
  • 💪 Styrketræning mindst to gange om ugen er vigtigt.
  • ⚖️ Balanceøvelser hjælper med at forhindre fald.
  • ❤️ Fysisk aktivitet reducerer risikoen for kroniske sygdomme.
  • 🌱 Start med små mængder aktivitet og øg gradvist.
  • 🗣️ Moderat aktivitet gør det muligt at tale, men ikke synge.
  • 🏋️‍♀️ Styrketræning hjælper med at opretholde muskelmasse.
  • 🚶‍♀️ Find aktiviteter, du nyder, for at forblive motiveret.
  • 🩺 Konsulter en sundhedsfaglig person ved helbredsproblemer.
  • 🌞 Hver dag uden aktivitet er en tabt mulighed for sundhed.

Linea temporale

  • 00:00:00 - 00:07:56

    Videoen præsenterer de nye fysiske aktivitetsretningslinjer for ældre voksne i Canada, som blev udgivet i januar 2011. Disse retningslinjer gælder for alle sundhedsmæssigt raske voksne over 65 år og fremhæver de sundhedsmæssige fordele ved fysisk aktivitet, herunder opretholdelse af funktionsevne og forebyggelse af kroniske sygdomme. Det anbefales, at ældre voksne udfører mindst 150 minutters moderat til høj intensitet aerob aktivitet om ugen, samt styrketræning to gange om ugen for at forbedre muskel- og knoglesundhed.

Mappa mentale

Video Domande e Risposte

  • Hvor meget fysisk aktivitet anbefales til ældre voksne?

    Ældre voksne anbefales at udføre mindst 150 minutters moderat til intens fysisk aktivitet om ugen.

  • Hvilke typer aktiviteter bør ældre voksne udføre?

    De bør inkludere aerob aktivitet, styrketræning og balanceøvelser.

  • Hvad er moderat fysisk aktivitet?

    Moderat fysisk aktivitet er aktivitet, der øger hjertefrekvensen og gør det sværere at synge, men stadig muligt at tale.

  • Hvor ofte skal styrketræning udføres?

    Styrketræning bør udføres mindst to gange om ugen.

  • Hvad er fordelene ved fysisk aktivitet for ældre voksne?

    Fysisk aktivitet hjælper med at opretholde funktionsevne, forhindre sygdomme og reducere risikoen for tab af uafhængighed.

  • Hvad skal ældre voksne gøre, hvis de aldrig har trænet før?

    De bør starte med små mængder fysisk aktivitet og gradvist øge det.

  • Hvad skal ældre voksne med helbredsproblemer gøre?

    De bør konsultere en sundhedsfaglig person, før de starter et nyt træningsprogram.

  • Hvilke aktiviteter kan hjælpe med at forbedre balance?

    Aktiviteter som calisthenics og at gå på ujævnt terræn kan forbedre balance.

  • Hvad er fordelene ved styrketræning?

    Styrketræning hjælper med at opretholde muskelmasse og knoglesundhed.

  • Hvorfor er fysisk aktivitet vigtig for ældre voksne?

    Det reducerer risikoen for sygdomme og hjælper med at opretholde uafhængighed.

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Sottotitoli
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Scorrimento automatico:
  • 00:00:00
    [Music]
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    we all know that physical activity is
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    part of a healthy lifestyle but how much
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    do older adults need hi my name is Peter
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    Garland and I'll be your host for this
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    video about Canada's new physical
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    activity guidelines for older adults in
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    January 2011 the Canadian Society for
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    exercise physiology along with the
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    public health agency of Canada released
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    new physical activity guidelines for all
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    Canadians these guidelines are relevant
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    to all apparently healthy Community
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    dwelling adults aged 65 years and older
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    it has been shown with those over 65
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    that physical activity has many health
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    benefits including helping to maintain
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    functional ability and prevent loss of
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    Independence as well as to prevent or
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    alleviate effects of chronic illnesses
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    including heart disease stroke
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    osteoporosis type 2 diabetes some
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    Cancers and premature death meeting
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    these recommendations can reduce risk of
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    morbidity mortality and loss of
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    independence by at least 30%
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    [Music]
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    now that we know the benefits of
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    physical activity what activities should
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    people age 65 or older be doing well
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    there are three main sections aerobic
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    activities strengthening activities and
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    balance older adults should accumulate
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    at least 150 minutes of moderate to
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    vigorous intensity aerobic physical
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    activity per week in bouts of 10 minutes
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    or more this is above normal daily
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    activities it is also beneficial to add
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    muscle and bone strengthening activities
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    using the major muscle groups at least
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    twice a week older adults with poor
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    Mobility should perform physical
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    activities to enhance balance and
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    prevent Falls and the more physical
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    activity performed the greater the
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    health benefits let's explain the types
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    of activity a little
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    [Music]
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    further the Canadian physical activity
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    guidelines recommend 150 minutes per
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    week of moderate to vigorous in
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    intensity physical activity for adults
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    over 65 but what is moderate to vigorous
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    physical
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    activity well moderate physical activity
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    is any aerobic activity sustained for a
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    period of greater than 10 minutes that
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    makes a person's heart rate increase and
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    causes them to breathe harder and faster
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    the individual should be able to still
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    talk but would not be able to sing
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    because of the intensity of the activity
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    on a scale from 0 to 10 with 10 being
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    maximum effort moderate activity should
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    be around a five or six although it is
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    variable depending on the age and other
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    individual characteristics a heart rate
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    of 110 beats per minute is a good
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    estimate during vigorous physical
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    activity the heart rate should increase
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    quite a bit and the older adults should
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    not be able to say more than a few words
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    without the need to catch their breath
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    on a scale of 0 to 10
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    these activities should be ranked around
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    a seven or eight vigorous physical
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    activity should raise a person's heart
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    rate to around 120 to 130 beats a minute
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    depending upon Fitness level the type of
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    physical activity needed to reach the
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    appropriate intensity level varies it
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    can be reached from activities like
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    brisk walking hiking or walking with a
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    backpack or on Hills bike riding jogging
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    mowing the lawn or participating in a
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    fit Fitness class or a selection of
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    sports activities the key is for the
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    individual to find an aerobic activity
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    which they can and will participate in
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    regularly therefore they'll continue to
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    enjoy and continue to
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    [Music]
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    participate after the age of 25
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    individuals lose approximately 1% of
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    their lean muscle mass per year and this
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    muscle mass loss is accelerated in older
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    adults muscle and bone strengthening
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    activities are beneficial to a healthy
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    lifestyle in addition to 150 minutes of
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    aerobic activities they should be done
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    at least twice a week and include all
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    the major muscle groups strengthening
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    activities help maintain
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    Independence muscle strengthening
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    activities like digging in the garden
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    weightlifting climbing stairs and
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    push-ups help to build and maintain
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    strength in older adults weightbearing
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    activities like walking and jogging
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    strengthen bones and help slow down bone
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    loss in older adults slowing the
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    progression of osteoporosis and other
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    bone degenerating
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    [Music]
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    diseases individuals who perform both
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    static and dynamic balance exercises in
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    the form of various calisthenic like
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    exercises or activities such as walking
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    over uneven ground will improve balance
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    and decrease the risk of
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    Falls this helps to maintain
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    Independence and confidence in everyday
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    situations and activities of daily
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    living like climbing stairs or walking
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    through a crowd or maneuvering outside
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    in bad
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    weather even if an older adult has never
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    exercised before adding any amount of
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    physical activity can bring some health
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    benefits take a step in the right
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    direction start now and gradually
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    increase your physical activity to meet
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    the
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    recommendations the key is to start
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    every day wasted is one less day to reap
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    the many benefits of physical activity
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    these guidelines are designed for
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    Community dwelling older adults they may
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    be appropriate for older adults with
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    Frailty a disability or medical
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    condition however these people should
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    consult a health professional prior to
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    beginning a new program to understand
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    the types and amounts of physical
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    activity appropriate for them based on
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    their Exercise capacity and specific
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    health risk limitations
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    [Music]
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    now
Tag
  • fysisk aktivitet
  • ældre voksne
  • Canada
  • sundhed
  • træning
  • styrketræning
  • balanceøvelser
  • aerob aktivitet
  • kroniske sygdomme
  • uafhængighed