UNIVERSIDAD CATÓLICA

DE SANTIGO DE GUAYAQUIL

ENGLISH TUTORIAL

TOPIC:

PHYSICAL ACTIVITY, THE BEST OPTION

FOR THE ELDERLY!

GROUP:

KATHERINE BRAVO
FABRICIO CRESPO
GALILEA MOROCHO
JOSÉ ZAPATA

2018
 CONTENT PAGE

ESSAY ....................................................................................................................................... 3
BIBLIOGRAPHY ...................................................................................................................... 6
APPENDICES ........................................................................................................................... 7

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 ESSAY

PHYSICAL ACTIVITY, THE BEST OPTION FOR THE ELDERLY

Aging is a multifactorial irreversible process associated with significant decline in muscle mass
and neuromuscular functions; one of the most efficient methods to slow down age-related changes in
muscle mass and function is physical activity because it will help to improve muscle structure and
performance. In a support center to take care of older adults, there are elderly people who depend on
other people to move around and because of their condition they have suffered falls with severe injuries
this situation could be counterbalanced by practicing physical activity and helping to prevent their
health from getting worse. Physical Activity is any body movement produced by the skeletal muscles
that requires energy. (Fernández, 2016) In elderly people, physical activity is very important, since on
that depends largely their autonomy. With aging older people tend to become more dependent and
physical exercise will help them to face this stage of life with greater optimism and to relate to others
in a healthy and independent way. Why is the practice of physical activities beneficial for the health of
the elderly? The regular and systematic performance of a physical activity has proven to be an extremely
beneficial practice in the prevention, development and rehabilitation of health, as well as a means to
forge character, discipline, decision making and compliance with the rules; thus, benefiting the
development of the performer in all areas of daily life. The practice of physical activity helps the elderly
to promote an active and healthy lifestyle, offering important advantages such as: preventing health
problems, reducing stress and especially, maintaining the functional level of the body.

A positive point of the practice of physical activity is that performing exercises improves their
cardiorespiratory and muscular functions, and helps the elderly to prevent health problems. Among the
activities that help the elderly to prevent health problems there are recreational activities, which are
those that are practiced outdoors, such as walking or cycling. These activities help the elderly to activate
their body, seek balance and pleasure both individually and collectively when interacting with other
people; this will reduce the levels of ailment and medication and strengthen social ties and self-esteem.
In addition, this experience will allow them to have a motivation that helps them grow old in a positive
way. There are also the displacement exercises, which are those activities that allow the transference of
the individual, such as running, jogging or walking. The most complex basic physical qualities, and its
practice will help improve the functioning and effectiveness of the cardiovascular and respiratory
systems of the elderly, as well as help them improve their speed when moving. The practice of aerobics
also helps prevent health problems. These consist of a combination of cardiovascular exercises
performed to the sound of music. This sport puts the whole body in continuous movement and improves
flexibility, coordination, orientation and rhythm. Its practice helps them lose weight by reducing body
fat. Examples of this sport are dances or rhythmic gymnasia. The practice of these activities decreases

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the loss of muscle mass, improves their balance and prevents future falls that may be harmful to your
health.

Another advantage that the practice of physical activity offers to the elderly is stress reduction
through getting rid of the accumulated energy that produces tension in their muscles. An anti-stress
activity that helps older adults is swimming. When entering the water, the weight of the body is
counteracted by the force of flotation. The bones, joints and muscles are released from the compression
and tension to which they are subjected under the effect of gravity. Hence, the practice of this activity
offers benefits such as reducing stress, toning the muscles without damaging the joints, increases
flexibility, relieves pain and inflammation, improves bone health and also these benefits help to delay
aging and increase the motor capacity of the elderly. Another anti-stress activity is the aquagym, which
is a soft and easy way to play sports, and will help to keep old people healthy, relax their minds and
stylize their figures. Yoga is also part of this group of activities, combining action and relaxation, which
reduces stress and increases muscle relaxation. Yoga is a lifestyle that heals, cares for and strengthens
the body, mind and spirit through the practice of asana, breathing and meditation. The practice of this
activity is relaxing and offers an opportunity in the life of the elderly to leave behind the outside world
and be at peace, focusing only on their physical, mental and spiritual body, also producing positive
changes in their moods and reduces anxiety levels. The realization of these activities is important to
reduce stress both physically and psychologically as it increases self-esteem, self-perception and
improves motivation.

The practice of physical activity in the elderly is also beneficial for them since it helps maintain
the functional level of the body, helping them to get around and stretch their muscles. these benefits can
come with agility exercises, which will help improve balance and coordination in the movements of the
elderly. Agility training increases balance, control and flexibility, allowing the body to maintain proper
posture and alignment during movement. In addition, it helps the body learn its correct placement,
which means that sensitive areas such as the shoulders, lower back and knees are protected while
moving. The practice of this activity helps the eye-hand coordination and speed allowing the body to
work together. When the body is working in synchronization, the movements become more fluid to
achieve smooth and coordinated transitions. Not only will this improve their athletic performance, but
it can also improve the way they move on a daily basis. In addition, there are resistance exercises, which
delay physical dependence and improve the ability to perform daily activities. Resistance also, improves
muscle strength and mass that supports large joints. Older adults with little activity can lose up to 180
grams of muscle mass per year, which worsens as the older adult ages. The purpose of resistance
exercises is to increase the physical capacity of the elderly. Other physical activity that will help
maintain a functional level in your body are strength activities, which will avoid the risk of fractures.
Strength training is an essential part of physical activity in adults and not only for the development of
muscle mass; it’s also essential for maintaining their ability to live independently as they get older. The

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greater coordination and body control acquired with strength training can help the elderly in the
prevention of dreaded falls and more than likely fractures. In addition, it also benefits bone, getting a
greater density Examples of this activity can be cycling or Plyometric. Physical activity will allow the
elderly to improve functioning, performance and coordination of the body; making them able to react
effectively in any situations.

Exercise is a beneficial method for the elderly health because it helps maintain physical
condition; in addition to preventing and even reversing changes in body composition associated with
aging, specifically the loss of skeletal muscle. According to Ortega Sánchez, one of the factors that
influence the quality of life of the elderly is the possibility of practicing physical activity, since it
influences their physical and mental well-being. Also, it is scientifically proven and it is socially
accepted that leading a sedentary lifestyle increases the risk of morbidity and mortality. (Ortega, 2010)
If the series of exercises are practiced in a continuous and adequate manner, for a certain time, it will
be likely to stimulate the different organs and systems of an elderly person, achieving beneficial effects
that allow him to raise the expectations of active life and preventing disability. It is recommended to
encourage physical activity especially that of the elderly, since their quality of life is reduced by
dependence and chronic diseases that occurs more frequently and could help them reduce the risks of
diseases. In addition, it is recommended that adults 65 years of age and older dedicate themselves to
physical activity 150 minutes per week. Exercise intervals of at least 10 minutes each throughout the
week, in order to improve cardiorespiratory and muscular functions and bone health and to reduce the
risk of non-communicable diseases and depression. This according to their physical condition and the
recommendations of a professional.

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 BIBLIOGRAPHY
AFEMEFA. (June 15, 2016). Retrieved from https://afemefa.com/7-beneficios-de-la-
natacion/
Fernández, M. (2016). Importance of physical activity in the elderly. W of a woman

Haro, V. M. (2010). Physical activity, health and quality of life. Madrid: Students
Foundation. Obtained from Socgeriatría: https://www.socgeriatria.cl/site/?p=441
Pool moments. (s.f.). Retrieved from https://momentospiscina.com/blog/articulos-
interesantes/salud/beneficios-del-aquagym.html
Take care Plus. (s.f.). Retrieved from https://cuidateplus.marca.com/ejercicio-
fisico/diccionario/aerobic.html

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 APPENDICES

PHYSICAL ACTIVITY, THE BEST OPTION FOR THE ELDERLY

THESIS STATEMENT

The practice of physical activity helps the elderly to promote an activuie and healthy lifestyle,
offering important advantages such as: preventing health problems, reducing stress and
especially, maintaining the functional level of the body.

OUTLINE

TS1: A positive point of the practice of physical activity, as performing exercises improves
their cardiorespiratory and muscular functions, is that it helps the elderly to prevent health
problems.

A. Recreational activities: They diminish the levels of ailment and medication and
strengthen the social bonds and of the self-esteem.
B. Displacements: Improvement of the functioning and effectiveness of the cardiovascular
and respiratory system.
C. Aerobics: It helps to lose weight by reducing body fat, which is used as the main source
of energy
C1: The practice of these activities decreases the loss of muscle mass, improves your balance
and prevents future falls that may be harmful to your health.

TS2: Another advantage that the practice of physical activity offers the elderly, is stress
reduction through getting rid of the accumulated energy that produces tension in their muscles.

A. Swimming: Delays aging and increases motor capacity

B. Aquagym: Improves agility and blood circulation.
C. Yoga: It combines action and relaxation, which reduces stress and increases the
relaxation of your muscles.
C2: The realization of these activities is important to reduce stress both physically and
psychologically as it increases self-esteem, self-perception and improves motivation.

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TS3: The practice of physical activity in the elderly is also beneficial for them since it helps
maintain the functional level of the body, helping them to mobilize and stretch their muscles.

A. Agility: Improves balance and coordination.

B. Resistance: Improves muscle strength and mass that supports large joints.
C. Force: Lower risk of fractures.
C3: Physical activity will allow the elderly to improve functioning, performance and
coordination of the body; making it able to react effectively in any situation and environment.

CONCLUSION

Physical activity or basically any body movement is beneficial to the health of the elderly;

for this reason, encouraging and generating the habit of exercise in the elderly is fundamental
to their health both physically and mentally and may even become a task to enjoy as a family
and get closer or to have a leisure time with your friends (Haro, 2010).

A center for adults that encourages the practice of physical activity could help reduce the risks
of diseases in these people.