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Section 8. Physical education
Zefi Gjulio, Ph D., in Physical Education, the Faculty of Educational Sciences University of Shkodra E-mail: gjuliozefi@yahoo.it
REGULAR PHYSICAL ACTIVITY SLOWS DOWN AGING
Abstract: After retirement, the daily activity of an elderly person, in most cases, is occupied by sedentary life. As a result, a number of pathological problems are beginning to emerge due to lack of mobility, i. e. changes in the neuromotor system due to aging of the nervous system. Regular physical activity would be one of the best ways to slow down some regressive functions related to aging. But in order to be able to do well planned physical activity, elderly people should be provided with the necessary information, i.e. how the body reacts to the different loads and what benefits the different parts of the human body (muscle, bone, cardiovascular system and nervous system) have when they undergo such physical treatment at this age.
Keywords: daily activity, sedentary life, physical activity, physical treatment.
Introduction
The importance of regular physical activity at old age has the benefit of keeping older people away from isolation and allows them to maintain and obtain a good physical form, slowing down the degenerative processes caused by ageing. As far as the first point is concerned, it is sufficient for them to spend their time in collective games with various forms of animations, obviously without excessive physical effort. But we are interested in the second point, which highlights the fact that the proper performance of physical exercises can provide satisfactory results in many organic functions. If an elderly person trains regularly, it can in some way hinder the negative influences of ageing. The purpose of this study is to present valid arguments regarding the importance of having controlled physical activity at old age.
A briefdescription ofthe structural and functional changes that characterise the normal ageing process of human beings
- Muscles: as they age, their size decreases. This change is related to muscle atrophy stimulated by increased fat mass and lack of mobility. Literature data show that in the clinically healthy male and female population aged 20 to 60, there are no apparent differences in the relative composition of fast FT-fibre and slow ST. The biggest changes in the muscles after 60 years of age are to reduce the volume of fibres and reduce the total number of muscle fibres. [1; 103, 31-39] Above all, it reduces the content of phosphate and muscle glycogen along with the mitochondrial volume. This is associated with absolute reduction of enzyme activity. Electrophysiological studies have identified that older people's muscles undergo a process of
progressive reduction in the number of motor units, so the muscle variations of this age would seem to be more quantitative than qualitative. The maximum speed of reducing knee flexion is reduced with human ageing. So, we can say that speed variations are less mentioned than force variations [2; 25, 664]. This fact makes us think that the maximum speed of muscle contraction depends more on muscular quality than the quantity and reduction can be verified in relation to the general phenomenon of reducing the speed of nerve conduction.
- Nervous system: Over the years it regresses, and this condition is determined by the atrophy of the cerebral cortex which is associated with the atrophy of peripheral neuromuscular joints [3; 109, 149-154]. Nerve cells are post-mitotic cells that cannot reproduce. Therefore, the loss of a cell is permanent. But active cells have the ability to determine the hypertrophy ofdendritis and thus increase the number of branches in such a way as to compensate for the loss of other cells. Especially in the muscular plane, that is in the neuro-muscular plaque, it is possible that the branches are both terminal and collateral, which explains the reinnervation at the level of muscle fibers. This phenomenon, stimulated by physical activity and training, is present in elderly people with individual levels of variability. The reduction in the speed of nerve conduction only partially explains the reduction in reaction times, especially those that are more complicated and depend on neuromotor activity and low joint ability. The speed of motor response is reduced by 20-30% at the age of 60 compared to the younger age. All these variations, also combining them with sensory deficits, explain the reduction in coordination and above all the difficulties of older people in learning complex sports movements.
- Bones and joints: With the aging of the human body there is a reduction in the concentration of minerals in the bones and as a result, osteoporosis is rightly called an incurable social wound. Osteoporosis is the result of problems with poor
nutrition, change in hormone production and lack of physical activity [4]. According to the conclusions drawn, we are talking about an increasing number of people suffering from osteoporosis and about the costs of rehabilitating elderly people who suffer various domestic accidents due to increased bone fragility. In recent decades there have been numerous scientific papers that have documented the fact that a life without daily physical activity is able to determine the degeneration of bone mass and above all the importance of physical exercise in the prevention and treatment of osteoporosis. Preventing the loss of the substances that make up the bone is the best defence against this huge global problem in both sexes. A study conducted in the UK, which lasted 15 years, showed the importance of regular physical activity with overload and normal body weight at a younger age to achieve a peak level of lumbar bone mass. In fact, the larger the peak ofbone mass reached in juvenile age, the lower the chances of osteoporosis at the third age. The conclusions drawn from numerous scientific research show that the intensity of the load on the skeleton is the determining factor for maintaining the well-being of one's skeleton. Special care must be taken to plan the intensity, frequency and duration of the training program. Regular exercise also helps to improve balance, coordination and strengthen muscles, reducing the possibility of falls and fractures, and improving the quality of independent living. As far as the joints are concerned, aging is a progressive consumption of articular cartilage with a calcium concentration in the ligaments, characteristic phenomena of arthrosis. [5] According to researchers, these changes have the effect of reducing joint mobility. Moderate restrictions on joint function should not constrain subjects and reduce the amount of physical activity, which will lead to a further reduction in j oint function of the muscles. Rehabilitative gymnastics is the best instrument for the treatment of arthrosis. As far as sports activities are concerned, since arthrosis that affects the spinal column, femoral joint, knees and
ankles in particular, it would be advisable to have a discharge activity such as swimming or cycling.
- Cardiovascular system: With aging we will have a reduced myocardial capacity and consequently reduced systolic range and heart rate. As far as blood vessels are concerned, the atherosclerosis process leads to a reduction in vessel elasticity with increased peripheral resistance, so there will be an increase in blood pressure. For this reason, the heart for a heart rate equal to a new one not only sends less blood to the periphery, but is forced to work more. With ageing, the reduction in cardiovascular performance associated with metabolic and functional changes and capillarization of muscles leads to a maximum oxygen consumption of 36% on average at the age of 65 compared to the age of 20 [6; 8, 371] The reduction is even more noticeable in those people who have done aerobic sports at an agonistic level at an early age and then stopped doing any form of activity. On the other hand, it is lower for those who have commenced regular strength exercise after physical maturation.
- Respiratory system: The reduction of pulmonary function with aging is a consequence of the loss of mechanical ventilation efficiency and the reduction of gas exchange at alveolo-capillary level. The first determines the reduction of maximum breathing, with a reduction in both the maximum breathing rate and respiratory capacity, due to both the compactness of the chest and the reduced breathing efficiency. Between 20 and 65 years there was an average reduction of 34% in the maximum ventilation. The reduction in gas exchange is a witness to the reduction of partial oxygen pressure at higher arterial levels ranging from 100mmHg to the age of 20 years at 75mmHg at the age of 70 years. [7; 50, 197-216] With age, the volume of reserves tends to increase, while the volume of respiration and breathing decreases. 70-year olds who are trained 2-4 times a week for 30-40 minutes, each time they develop endurance activities, have a life
expectancy that is more than 15% longer than those of the same age who are sedentary.
Results
Thirty-eight patients were included in this study group, from 65 to 73 years of age, all males. The duration ofthe study was 8 months. Participants had no systemic pathologies. The group of patients presented, on various components ofphysical efficiency, changes in a positive sense, after two cycles in eight months of physical activity in the gym. Analysis of the data shows that the mobility of joints in general has improved with an increase in percentage of: +7% in the hip contraction, +14.1% in the flexure-extension of the trunk; +24.6% in the flexure-extension of the shoulders. The other parameter obviously improved is obviously the bending of the trunk by + 4 cm. The muscle strength of the upper limbs showed an overall increase of + 3% second for both extensor and flexor muscles, while for lower limb muscles there was an improvement of +18% for extensor muscles and +9% for flexors. In the trunk muscles there is an increase of+ 10% with a ratio between flexor and extensor muscles in favour of the latter of + 7.8%. Very important to note is the result ofthe maximum oxygen consumption (+ 14.6%), indicative of the ability to regulate the cardiorespiratory system with prolonged stress. The ability to balance, examined with the stabilogram, is generally improved by 20% with a peak point of 33.7% in the Romberg closed-eye test. Less obvious seems to be the change in total body weight (-1.1%), but the figure is important for muscle mass growth (+13.2%) and the reduction in fat content (-4.84%). This confirms that physical activity has contributed to fat loss and muscle growth.
Discussion and Conclusion
The following are some of the key physical benefits of physical activity for elderly individuals: • Management of health conditions: Many health conditions, including high blood pressure, elevated cholesterol and diabetes, can be better managed when an elderly person is physically active.
Reduced risk of chronic disease: When an elderly individual exercise regularly, it reduces the risk of developing a chronic disease, such as heart disease, obesity, colon cancer, etc. Weight management: Obesity and being overweight are common health threats among the elderly. Staying physically active decreases the risk of becoming overweight or obese and can help those with weight issues to get to a healthy weight.
Better function in arthritis patients: Many elderly people suffer from some arthritis, and staying physically active can help to improve their overall joint function.
Injury prevention: Elderly individuals who exercise regularly are less likely to suffer injuries as a result of falls or other accidents. Similarly, regularly physical activity for elderly individuals has been linked to reduced feelings of depression and anxiety. As a person increases the amount ofexercise they get, they are less likely to suffer from these psychological challenges. Elderly people who stay physically active often have a healthier social life that involves regular interaction with others and mental stimulation. In addition, an important positive side effect of staying active as an older adult is that it can lead to a significant reduction in health care costs.
References:
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2. Turner J. M., Mead J., Wohl M. E.: Elasticity of human lungs in relation to age, J. Appl. Physiol., 25,1968.- 664 p.
3. Orlander J., Aniansson A.: Effects ofphysical training on skeletal muscle metabolism and ultrastructure in 70-75-year-old men, Acta Physiol. Scand., 109,- 1980.- P. 149-154.
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