Even the very elderly and frail can benefit from exercise
A study carried out by Dr. Louis Bherer, PhD (Psychology), Laboratory Director and Researcher at the Institut universitaire de gériatrie de Montréal (IUGM), an institution affiliated with Université de Montréal, has shown that all seniors, even those considered frail, can enjoy the benefits of exercise in terms of their physical and cognitive faculties and quality of life and that these benefits appear after only three months.
This discovery is excellent news, as increased life expectancy has also increased the number of frail seniors in our communities. In geriatrics, frailness is characterized by decreased functional reserves in an individual, which increases vulnerability to stressors and the risk of adverse health effects. Frailty is associated with a higher risk of falls, hospitalizations, cognitive decline and psychological distress. Currently, 7% of seniors aged 65 to 74, 18% of those aged 75 to 84, and 37% of seniors over the age of 85 are considered frail.
“For the first time, frail senior citizens have participated in a study on exercise thanks to the collaboration of medical doctors at IUGM, who provided close medical supervision. My team was able to demonstrate that sedentary and frail senior citizens can benefit from major improvements not only in terms of physical function but also brain function, such as memory, and quality of life,” stated Dr. Bherer.
“We hope to adapt the exercise program used in the study and make it available to the public through the seniors’ health promotion centre that the IUGM is developing. We believe that by transferring our research findings to the public, we will help both healthy and frail senior citizens stay at home longer,” concluded the researcher.
Research summary
In this study, 43 of the 83 participants between the ages of 61 and 89 years, some of whom were considered frail, took part in group exercises (3 times a week for 12 weeks), while the control group of 40 participants did not follow the exercise program. All participants were evaluated one week before the start of the program and at the end of the program for physical capacity, quality of life and cognitive health. Compared to the control group, trained participants showed larger improvement in physical capacity (functional capacities and physical endurance), cognitive performance (executive functions, processing speed and working memory) and quality of life (overall quality of life, recreational activities, social and family relationships and physical health). Most importantly, benefits were equivalent among frail and non-frail participants suggesting that there is’t never too late to engage in exercise intervention programs . These findings were published online on the Web site of the Journals of Gerontology. This research received financial support from the IUGM’s Comité aviseur de la recherche clinique (CAREC) along with the Canadian Institutes of Health Research (CIHR).
How Physical Activity Impacts Health
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.
• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.
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About the author
Dr. Louis Bherer, PhD (Psychology)
Laboratory Director and Researcher, Research Centre of the Institut universitaire de gériatrie de Montréal (IUGM), affiliated with Université de Montréal
Canada Research Chair in Aging and the Prevention of Cognitive Decline
Professor in the Department of Psychology at Université du Québec à Montréal
Specific Health Benefits of Exercise
Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.
High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.
Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.
Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.
Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.
Overview of the IUGM
The IUGM consists of 452 short-and long-terms beds and an ambulatory care centre that includes one of the rare chronic pain management clinics for the elderly in the world. It is a leader in clinical practice, specialized care, health promotion and knowledge development in the field of aging and senior health in Quebec. The IUGM consists of 1300 employees, physicians, researchers and volunteers, all specialized in senior care and services. Our Research Centre is recognized as the largest in the French-speaking community. Each year, the IUGM welcomes hundreds of students, trainees and researchers studying in the field of aging and seniors’ health issues.
# Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal - like beating an old time in the 100-meter dash.
# Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
# Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
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Geneviève Desrosiers
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University of Montreal