Discussion 3 4300/1/4302/2

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DQ 3 – PA Exercise and Elite Category –

What types of exercise programs are appropriate for adults over the age of 70? Describe someone you know or have read about who is over 70 years old and whom you would classify as being in the “physically elite category” for physical function. Name all of the factors that you think have contributed to his or her physical status at this age. Finally, do you believe that most Americans want and are taking the steps necessary for maintaining a high physical function in their elderly years, why or why not?

Your initial answer should be 250 words minimum. Reference and cite (AMA or APA) two current peer reviewed research articles. Make your initial post by the 10th of the month so others have time to respond. Next, comment and provide feedback on at least three of your classmate’s posts (250 words minimum/post). Please see the syllabus and grading rubric for more information.

Jillian Rose GonzalesNov 8 3:55pm

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Reply from Jillian Rose Gonzales

The type of exercise programs that are appropriate for adults over the age of 70 include the four types of exercise. Endurance, balance, flexibility, and strength. Low intensity is best suited for elder adults. It is important to remember for adults over the age of 70 that they should start exercise slowly, and gradually work their way up to higher intensity and strength.

Someone I know who is over 70 years of age that would classify being in the “physically elite category” for physical function is actually my grandma Stella. Although she doesn’t compete in sports competitions, she is a very active dancer. Even at her age of 83, she still is very active compared to those of her age range. All the factors that I think have contributed to her physical statis at their age is genetics, having good cognitive function, being healthy with no chronic diseases, and having good physical health and movement. Some say flexibility is a tell-tale sign of health.

I believe that most Americans want to be healthy, but just might not know what the necessary steps for maintaining a high physical function in their elderly years are. There is lots of information on the internet about health and what’s good and not good for you. But I think in this day and age, many people are very tired and busy which can get in the way of health and putting their bodies first. It can also be quite expensive to simply take care of yourself other than the basic knowledge of trying to move your body and eating healthy.

References:

“How Older Adults Can Get Started with Exercise.” National Institute on Aging, U.S. Department of Health and Human Services.

Teraž, Kaja, et al. “Does an Active Lifestyle Matter? A Longitudinal Study of Physical Activity and Health-Related Determinants in Older Adults.” Frontiers, Frontiers, 28 July 2022.

Ingrid GardunoNov 8 1:50pmLast reply Nov 8 3:29pm

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Reply from Ingrid Garduno

I believe that some appropriate exercise programs for the elderly do not really have to include very rigorous activities such as Pilates, water aerobics or yoga. I recently read an article about a 76-year-old woman named Joan McDonald (known as trainwithjoan on instagram) who at the age of 70 was dependent on pills because her body was deteriorating rapidly. One day she decided she no longer wanted to live under those conditions, and with the help of her daughter she was able to create a healthier lifestyle for herself. Soon enough Joan was cleared off with clean health and no longer in need of the countless pills she once had to consume daily to get by. Some factors that helped Joan build a new life include physical and social influences created by her daughter, who happens to be a competitive powerlifter and has a workout program to get her mom started. I believe her perseverance helped her succeed, without it she would probably be on bed rest by now. At first, she took baby steps by making small changes and as she noticed her strength increase, she made more changes as well. I believe that a lot of Americans are not taking the appropriate steps necessary during their elderly years since a lot of people tend to think it is too late to make changes in their life at that point. Others feel like they have come so far in life already that we all end up dying anyway so they do not see a point of making changes. On some occasions older people are simply being neglected by caregivers or family members and are not being given the care or support they need in order to thrive.

World Health Organization. (n.d.). Mental health of older adults. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-of-older-adultsLinks to an external site.

Brar, F. (2022, June 25). This 76-year-old fitness fanatic will inspire you to reach your goals in the gym. Shape. https://www.shape.com/lifestyle/mind-and-body/joan-macdonald-73-year-old-fitness-fanaticLinks to an external site.

Mena Emad AlbayatiNov 8 3:16pm

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Reply from Mena Emad Albayati

Exercise programs appropriate for the adults over the age of 70 include any movement that will not cause physical injury and disability. Exercises performed by these individuals must be mild to low intensity, depending on presence of disease or disability. The most important part to remember is that any movement is better then being sedentary and inactive. Each exercise program will be unique to each adult as they all have different health and physical backgrounds. Some examples of what movements to do that are appropriate are muscle strengthening movements with low eights and balancing movements can be done by those looking for an alternative to aerobic training. These should be done for three or more times a week. Including flexibility movements is also crucial to avoid falling and physical injury, and should be done at least twice a week. One older adult I can think of that has been in elite physical shape is my grandfather. He tries to exercise at least five times a week, as he talks daily walks where he aims to walk a mile, does light strength training here and there, and makes sure to eat right and well. Growing up, he always aimed to eat a vegetarian based diet, and was very athletic and played many sports. As he got older, he continued those good habits, which led him to where he is today. Most Americans are not taking the steps necessary for maintaining a high physical function in their elderly years as most people in America are obese due to the minimally nutritious food that is available to the population. Moreover, the government does not take care of their people as healthcare is quite not effective here. Americans are just not equipped with the right resources to reach a healthy age.

Mora JC, Valencia WM. Exercise and Older Adults. Clin Geriatr Med. 2018;34(1):145-162. doi:10.1016/j.cger.2017.08.007

Lee PG, Jackson EA, Richardson CR. Exercise Prescriptions in Older Adults. Am Fam Physician. 2017;95(7):425-432

Discussion Board 3 – Design a 6-week Physical Activity Program for Sexual Health and Fitness –

Design a 6 week physical activity program for sexual health and fitness. Please tailor it for a specific target population (i.e., overweight/obese, older adult, menopausal woman, diabetic, pregnant woman, etc.) or one for a healthy adult. Provide two overarching goals for your program. Next detail what each week will look like (include the frequency, duration, time, and type of exercises and how/why they would benefit one’s sexual fitness). Explain how you will evaluate (measure) the effectiveness of your program? Reference at least two sites you visited on this topic (AMA or APA citation).

Your initial post should be a minimum of 250 words and posted by the 10th of the month. In addition, make three additional posts to your classmate’s comments (250 word minimum) for a minimum total of four posts.

illian Rose GonzalesNov 8 4:40pm

Manage Discussion by Jillian Rose Gonzales

Reply from Jillian Rose Gonzales

6 Week Physical Activity Program for Sexual Health and Fitness:

• Targeted Population: Pregnant Women
• 2 Overarching goals 1) Better preparation for labor and delivery, 2) Improve discomfort.
• Measuring effectiveness of program: You can measure the effectiveness of this program by checking in with yourself on your physical, emotional, and overall wellbeing. How long are you able to do these exercises for? How many times a week can you do these exercises? Has this increased? As well as having checkup’s with a doctor over your vitals and pain levels.

References:

Lindberg, Sara. “Safe Pregnancy Workouts: Best Exercises by Trimester.” Healthline, Healthline Media, 30 Apr. 2020.

“Pregnancy Exercises.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 15 Aug. 2023.

Week 1 & 2: Getting Started

• Type of exercise: Low impact and gentle movement.

A few examples include:

1) Walking: Start with short walks and gradually increase.

– Walking benefits their sexual fitness by improving circulation that’s related to healthy blood flow contributing to arousal and sexual function.

2) Prenatal yoga: To help with relaxation and flexibility.

– Prenatal yoga benefits their sexual fitness by helping with flexibility and reduce stress to contribute to a healthy sexual response.

3) Pelvic Floor Exercise: Can help with preparing for labor and delivery and improve discomfort.

– Pelvic floor exercises benefits their sexual fitness by improving the muscle tone for improved sexual function, better bladder control for more confidence during sexual activity, and increase sexual satisfaction

• Frequency: 3 times a week
• Duration: 10-15 minutes
• Time: A time that fits your daily routine, maybe in the morning to help wake you up, or at the end of the day after all duties are done.

Week 3 & 4: Building Stamina

• Type of exercise: Low impact and gentle movement

A few examples include:

1) Swimming: Help relieve joint pain

– Swimming benefits their sexual fitness by engaging muscle groups to maintain strength during sexual activity.

2) Prenatal Pilates: help with core strengthening

– Prenatal Pilates benefits their sexual fitness by improving flexibility and range of motion during sexual activity.

3) Low Impact Aerobics: Help with cardiovascular health and weight management.

– Low impact aerobics benefits their sexual fitness by improving cardiovascular health for a stronger endurance during sexual activity.

• Frequency: 3- 4 times a week
• Duration: 20-30 minutes
• Time: A time that fits your daily routine, maybe in the morning to help wake you up, or at the end of the day after all duties are done.

Week 5 & 6: Maintaining Consistency

• Type of exercise: Low impact and gentle movement

A few examples include:

1) Prenatal Strength Training: Help with endurance for preparation of labor and delivery.

– Prenatal strength training benefits their sexual fitness by contributing to joint support during sexual activity.

2) Prenatal Cardio: Help with endurance for preparation of labor and delivery.

– Prenatal cardio benefits their sexual fitness by contributing to stamina during sexual activity.

3) Stretching: Helps maintain flexibility and improve discomfort and stiff body.

– Stretching benefits their sexual fitness by contributing to flexibility to make sexual activity more enjoyable and comfortable.

• Frequency: 4 times a week
• Duration: 30-45 minutes
• Time: A time that fits your daily routine, maybe in the morning to help wake you up, or at the end of the day after all duties are done.

Haadiya Meriam Al-AwadyNov 8 3:16amLast reply Nov 8 3:01pm

Manage Discussion by Haadiya Meriam Al-Awady

Reply from Haadiya Meriam Al-Awady

Hello, everyone! My 6-week physical activity program for sexual health and fitness will target a specific population: women who are experiencing menopausal symptoms. Two overarching goals for my program are to relieve the symptoms of menopause and to enhance sexual comfort. I will evaluate the effectiveness of my program by administering surveys after the program concludes. The survey will ask questions about menopausal symptoms and sexual satisfaction post-program.

Week 1:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Restorative yoga

How/why this would benefit one’s sexual fitness – Yoga can help to manage the stress of life and menopause-related symptoms as well as reduce anxiety which is a common symptom of menopause (Mishra et al., 2011). Restorative yoga can benefit one’s sexual fitness because it promotes relaxation which can improve sexual desire as well as arousal.

Week 2:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Stretching exercises

How/why this would benefit one’s sexual fitness – Stretching exercises can benefit one’s sexual fitness because they improve flexibility and increase body awareness which can improve the sexual experience. Stretching exercises also relieve muscle tension, which is a common symptom of menopause. Therefore, stretching exercises can enhance sexual satisfaction as well.

Week 3:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Balance exercises

How/why this would benefit one’s sexual fitness – Balance exercises can benefit one’s sexual fitness because they enhance stability and coordination as well as reduce the risk of injury during sexual intercourse; all of which improve the sexual experience.

Week 4:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Pilates

How/why this would benefit one’s sexual fitness – Pilates can benefit one’s sexual fitness because it enhances flexibility and strengthens core muscles; this improves sexual satisfaction as well as performance.

Week 5:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Strength training

How/why this would benefit one’s sexual fitness – Strength training can help to offset the decline of bone mineral density and prevent osteoporosis; menopause is a common time for women to experience a loss of bone density or osteoporosis (Mishra et al., 2011). Strength training can benefit one’s sexual fitness because it enhances physical strength and stamina which improves sexual performance.

Week 6:

Frequency – 5 days for the week

Duration – 45 minutes per day

Time – 10:00 AM – 10:45 AM

Type of exercise – Brisk walking

How/why this would benefit one’s sexual fitness – Brisk walking can benefit one’s sexual fitness because it promotes cardiovascular health and therefore, improves blood circulation; this enhances sexual function (Smith et al., 2019).

Mishra, N., Mishra, V. N., & Devanshi. (2011). Exercise beyond menopause: dos and don’ts. Journal of Mid-Life Health, 2(2), 51–56. https://doi.org/10.4103/0976-7800.92524Links to an external site.

Smith, L., Grabovac, I., Yang, L., Veronese, N., Koyanagi, A., & Jackson, S. E. (2019). Participation in physical activity is associated with sexual activity in older english adults. International Journal of Environmental Research and Public Health, 16(3), 489. https://doi.org/10.3390/ijerph16030489Links to an external site.

Andrea I AlvarezEdited Nov 8 9:27amLast reply Nov 8 3:01pm

Manage Discussion by Andrea I Alvarez

Reply from Andrea I Alvarez

My 6 week physical activity program will target older adults ages 65 and up. The major goals for this program is to improve cardiorespiratory fitness and to increase functional independence. To evaluate the effectiveness of my program I will conduct a TUG (timed up and go) test and a 6 minute walk test before beginning and after completing the physical activity program.

Frequency: 5 days a week

Intensity: combination of moderate and vigorous intensity

Time: at least 30 minutes per week

Type: cardiorespiratory exercises and balance activities

Week 1-3

Day 1: walk 15 minutes (outdoors or indoors/treadmill) and 15 minutes of yoga

Day 2: stationary bike 10 minutes and 15 minutes of a HIIT lower body workout and a 5 minute cooldown consisting of static stretches

Day 3: walk 30 minutes (outdoors or indoors/treadmill) – rest day

Day 4: stationary bike 10 minutes and 15 minutes of yoga

Day 5: stationary bike 10 minutes and 15 minutes of a HIIT upper body workout and a 5 minute cooldown consisting of static stretches

Day 6: walk 15 minutes and 15 minutes of tai chi

Day 7: rest day – walk 30 minutes (optional)

Week 4-6

Day 1: walk 15 minutes (outdoors or indoors/treadmill) and 25 minutes of yoga

Day 2: stationary bike 10 minutes and 20 minutes of a HIIT lower body workout and a 5 minute cooldown consisting of static stretches

Day 3: walk 40 minutes (outdoors or indoors/treadmill) – rest day

Day 4: stationary bike 10 minutes and 20 minutes of yoga

Day 5: stationary bike 10 minutes and 20 minutes of a HIIT upper body workout and a 5 minute cooldown consisting of static stretches

Day 6: walk 15 minutes and 20 minutes of tai chi

Day 7: rest day – walk 30 minutes (optional)

Walking, cycling, and HIIT workouts are important for improving cardiorespiratory fitness and yoga and tai chi are important balance activities to help older adults maintain functional fitness that are both importuning for maintaining sexual wellness.

Exercise Programs That Promote Senior Fitness. (2021, January 1). The National Council on Aging. Retrieved November 8, 2023 from https://owl.purdue.edu/owl/research_and_citation/a…

How much physical activity do older adults need? (2023, April 13). Centers for Disease Control and Prevention. Retrieved November 8, 2023 from https://www.cdc.gov/physicalactivity/basics/older_…

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