Ageing is an inevitable and extremely complex, multi-factorial process. It is characterised by the progressive degeneration of organ systems and tissues. It is largely determined by genetics and influenced by a wide range of environmental factors such as diet, exercise, exposure to microorganism, pollutants, radiation, etc. In fact, ageing is a process of gradual changes in the body with the passage of time. These changes are noticeable usually after 30's. Ageing, in its broadest sense is the continuous and irreversible decline in the Ageing process efficiency of various physiological functions. The various physiological functions reach their peak approximately during 20 to 30 years. The research studies conducted in this field show that most of the systems or functions after reaching their peak, start decreasing gradually with age. Most of the research studies also show that most of the organs seem to lose physiological functions at about 1% year beginning around 30 years of age. There are various physiological which occur in our body due to ageing process. The major physiological changes due to ageing are stated below.
1. Changes in Muscle Size and Strength:
When an individual gets older, there is a year beginning around decline in muscle size. There is a decrease in muscle mass and increase in over all body fat. Due to decrease in muscle size, the strength of the muscles also decreases. The decrease in strength gradually occurs during the age of 35 to 45 years. However, even at the age of 60 the decrease in strength does not appear to exceed 20% of an individual's maximum strength.
2.Changes in Metabolism and Body Composition:
With advancement of age, our body needs less energy and the metabolism slows down, Consequently, there is an increase in the accumulation of body fat and therefore the lean body weight (bones, ligaments, tissues, tendons, muscles and water) decreases. The metabolic rate decreases gradually with the increasing age. It also results in more accumulation of body fat.
3 Changes in Bone Density:
With the advancement of age, the bone density decreases. It means that the elderly people especially those over 40 years of age, are more prone to bone injury than young people. In fact, it is due to decrease in various minerals such as calcium and phosphorus, found in the bones. Bones become less dense and more porous. The decreasing process of these minerals begins in the early 40's. Less bone density can result in osteoporosis and reduction of weight bearing capacity which may lead to fracture. There can be reduction in height due to the thinning of vertebrae.
4. Changes in Respiratory System:
A number of research studies show that pulmonary function is impaired with advancing age. The airways and lung tissues become less elastic. They become less efficient. There is decreased oxygen uptake and oxygen exchange. The muscles of the ribcage become weak. Hence, the ability to breathe deeply is reduced. Pulmonary oxygen is reduced which leads to decreased endurance with shortness of breath and fatigue. It can be said that tidal volume, vital capacity, lung capacity are decreased, whereas, residual volume is increased.
5. Changes in Cardiovascular System:
With advancing age, there is a progressive decrease in cardiac muscle strength. The stroke volume, cardiac output and blood flow are all decreased with age. Blood vessels also lose their elasticity. They become more and more rigid. Systolic blood pressure also increases with age. The reduced blood flow results in reduced endurance. There is less nourishment to cells of body. Heart valves become less flexible.
6. Changes in Nervous System:
A number of research studies indicate that reaction time and movement time slow down with increasing age. The brain's weight, the size of its network and its blood flow decreases with age. However, the brain adapts to these changes, growing new patterns of nerve endings. To recall old memories becomes slow.
7. Changes in the Gastrointestinal System:
With increasing age, there is a reduction in the production of hydrochloric acid, digestive enzymes and saliva. These changes may result in delayed emptying of stomach, impaired swallowing. The breakdown and absorption of foods may also be impaired. The liver becomes less eficient in metabolising drugs and repairing damaged liver cells.
8. Changes in Urinary System:
As we grow old, the mass of the kidneys decreases This leads to reduction in the rate of blood filtration by the kidneys. The capacity of bladder decreases and increase the chances of urinary infections. With increasing age, it takes a long time for kidneys to get rid of waste products. These substances tend to remain in the body for a longer period of time.
9. Changes in Flexibility:
The elasticity of tendons, ligaments and joint capsules is decreased with ageing. The elderly persons lose 8-10 cm of lower back and flexibility according to a research study. The range of movement is restricted as age increases.
10. Changes in Senses:
With advancing age, the senses such as vision, hearing, taste smell, touch, etc., may become less acute. Vision and hearing are most affected by ageing. The main changes in senses are elaborated below.
(a) Change in Vision:
Visual impairment is the most common sensory problem of ageing. In 40's, the pupil begins to decrease in size and in response to light. The lenses in the eyes become less flexible. The change in vision can affect the ability to drive safely. Retina becomes less efficient. The lens of the eye becomes yellow, more rigid and slightly cloudy.
(b) Changes in Hearing:
Hearing loss is common with ageing. The sense of balance weakens with ageing. The older people may complain of dizziness and find it difficult to move quickly without losing their balance. Tinnitus is more common among older adults.
(c) Changes in Taste:
Taste also diminishes with age. In fact, total number of taste buds are reduced with ageing and so the elderly people experience some decline in the ability to taste. It can cause loss of interest in food.
(d) Change in Smell:
After the age of 50, the sense of smell decreases rapidly. As a matter of fact, the number of functioning smell receptors in the upper sinus decreases.
In conclusion, it can be said that a number of physiological changes occur in our body as we grow old. These changes include a decrease in muscle size and strength, decrease in metabolic rate, decrease in lean body mass, increase in body fat percentage, decline in blood flow, decrease in stroke volume, decline in cardiac output, decrease vital capacity, slower reaction and movement time, decrease in senses, etc.
No one can stop the clock of ageing, but every person can slow down its pace with the help of physical activity. As a matter of fact, physical activity can play a significant role in maintaining functional fitness in aged population. Physical activity is the most powerful tool in the hands of aged people that it can improve, as well as, maintain their functional / fitness effectively. With the help of physical activity they can perform daily routine work more efficiently. It makes the person more energetic and removes the signs of ageing can reverse the common signs of old age such as muscle and bone loss, increased body fat. memory and cognitive decline, decreased metabolism, decreased flexibility, decreased blood flow, etc. It is a well-recognised fact that physical activity keeps the human body lively, fit and in a better condition for long years. Regular physical activity can protect the individual against a number of chronic diseases of old age. Regular physical activity helps aged people to live healthier and more vigorous lives. Regular physical activity can play an effective role in maintaining functional fitness but it should be implemented in a proper way. First of all, aged people should consult a doctor regarding their level of physical fitness and health. The recommended amount of physical activity should be not more than their capacity. They must not feel tired on the following day. The physical activity prescription for aged people should include aerobic, muscle strengthening and flexibility exercises.
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