In a way, old age begins with birth. In medical terms, even the division of the cell into two is considered within the aging process. Determining old age varies from person to person. It is very difficult to give an exact age. In general, it is a period of textural and physiological dissolution in the organism. It is a period that carries the characteristics of slow metabolism, general lack of movement, and loss of endurance, but it does not always have a pathological meaning. In contrast to natural and physiological old age, pathological old age that has a bad outcome is called HUSBAND=SenILITY.
Although we say that it is difficult to give an exact age for old age, the World Health Organization (WHO);
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People aged 65 and over are defined as old
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Those aged 85 and over are defined as very old.
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Gerontologists define old age as;
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Young old age between the ages of 65-74,
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They classified the age between 75 and 84 as middle age
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The age over 85 is classified as advanced old age.
Some biological and physiological changes that occur with aging;
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As a result of the settling of the vertebrae, height decreases with aging. This shortening may reach 3-4cm at the age of 70.
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Shoulder width and depth of the thorax decrease
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Normally 25-39 cm. At this age, muscle strength reaches its maximum value. There is a decrease in strength after the age of 45-50. After the age of 60, the decrease in strength loss accelerates.
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Physical work capacity (aerobic capacity) decreases.
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The risk of osteoporosis increases.( In women, rapid bone loss occurs within 10 years after menopause.)
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Sarcopenia (muscle wasting): Under normal circumstances, it is considered natural to lose some muscle mass with age. However, sarcopenia is a medical term used to describe severe muscle loss.
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The thickness of the skin on the back of the hand decreases
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Vessel walls lose their elasticity with age.
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Vital lung capacity decreases.
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Maximal lung ventilation decreases.
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Complaints of constant stiffness and pain in muscles and joints increase. (Frequent awakenings may occur.) With all these problems, the elderly person becomes prone to mental depression, and loss of perception and thinking power may occur.
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As can be seen, our elderly suffer from many physiological losses in this process. Along with these losses, the fear of death and the feeling of loneliness pull our elderly back psychologically. Even if our elderly people have led a sedentary life during their youth, they can stay active with some exercises in their old age and have a more comfortable time and be in a psychological state of well-being. Although there are some conditions and diseases that we cannot prevent or that become chronic, exercise and an active life help reduce the symptoms caused by these diseases. Circulation increases with exercise and helps regulate blood pressure. Muscle atrophy is prevented. The risk of falls and fractures is reduced. Lung capacity is preserved. It also helps regulate digestion by increasing intestinal motility.
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Exercise recommendations;
-Outdoor walking, which can be done for 30 minutes, 3 days a week, but not too fast or slow according to the person's own discretion
-Breathing exercises for decreased lung capacity
-Posture exercises in front of the mirror for posture problems due to deteriorating bone structure
-Passive in-bed exercises for our elderly who cannot go out.
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Our elderly people can do regular exercises. By eating a balanced and healthy diet, they can also feel much better, stay fit, and get away from the negative thoughts they harbor by adding activities they enjoy (such as reading books/newspapers, gardening, etc.) to their routines.
Points to consider;
The risk of falling and breaking bones due to bone loss and muscle mass decrease in the elderly is high. For this reason, the individual should not tire himself out too much while exercising and should not put too much stress on his bones, and should do the most appropriate exercises in which he feels comfortable and does not strain. Exercises are personalized. If your doctor sees no harm in you exercising, there is no reason why you should not stay active.
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