ACSM's Complete Guide to Fitness & Health, 2E by American College of Sports Medicine Bushman Barbara

Author:American College of Sports Medicine,Bushman, Barbara
Language: spa
Format: mobi, pdf
Published: 2017-01-12T19:02:39+00:00

Older Adults

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located in the brain are altered with age. As a result, sleep is lighter and more fragmented (less continuous periods of sleep; rather, episodes broken up into shorter blocks, including daytime sleeping) (4, 28). Also, the total sleep time for a given day may be reduced. You may find that you are going to sleep earlier as well as awakening earlier compared to the pattern in your younger days. You may also find yourself falling asleep during the daytime while watching TV or reading. Over time, these types of sleep disruptions can be associated with depression and anxiety disorders, cognitive and memory impairment, fatigue, and an increased risk for falls (12).

However, there is good news regarding the benefits of regular physical activity on overall sleep quality. Regular endurance exercise appears to be an effective treatment to significantly improve sleep quality in older adults who suffer from chronic sleep problems, including insomnia (15, 19). In addition to improving the quality of your sleep, regular exercise can reduce the time it takes you to fall asleep as well as reduce the need for or the dosage of sleep aids you may be currently taking. This is important, as these drugs, frequently used to help with sleep problems (sedative hypnotics), are often associated with side effects such as sleepwalking, daytime drowsiness, and dizziness (21). Other types of exercises, such as tai chi and yoga, have also been shown to be beneficial in reducing sleep problems in older adults (9). These benefits can be realized in as little as one month’s time after the beginning of such an exercise program but are generally observed after three to six months. In order to continue to receive these benefits you will need to stick with your exercise program, as any long-term stoppage will result in a reversal of these sleep benefits. Regular exercise is a simple, nonpharmacologic treatment that can be safely implemented to improve both the quality of sleep and overall quality of life in older adults.

Regular physical activity has been shown to improve sleep quality.

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ACSM’s Complete Guide to Fitness & Health

Physical Activity and the Cognitive Function in Older Adults Advancing age is associated with a decrease in cognitive function as well as an increase in risk for developing some form of dementia. It is estimated that one-third of adults over the age of 65 die with Alzheimer’s disease or some other form of dementia (1), and the risk of developing Alzheimer's doubles every five years after the age of 65.

These adverse alterations in brain function clearly have a negative impact on the quality of life. Although concerning, a positive aspect is the impact of regular aerobic exercise on your brain. This holds true for prevention in healthy individuals as well as for treatment in people who already have mild memory impairment, as well as early stages of Alzheimer’s disease (10). Various factors associated with exercise may be involved, including increased blood flow and nerve activity. If you exercise on a regular basis, this

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