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Contents 1 The Effects of Physical Activity on Mental Health 1.1 What is Physical Activity (PA)? 1.2 What are the effects or benefits of PA? 1.2.1 How might PA improve cognitive functioning? 1.3 Which Types of PA have been most effective? 1.4 Notes and References

The Effects of Physical Activity on Mental Health

What is Physical Activity (PA)?

There are several ways to enhance the physical and mental health of an aging elder, and one important influential factor is physical activity (PA). Scientific research studies have defined PA as consisting of: walking, skiing, yard work (specifically gardening), jogging, cycling, flights of stairs, steps per day, ballroom dancing, sports, and other recreational activities.^{[1][2][3][4][5][6]} To assess the effects of PA on mental health in the elderly population, PA was measured in terms of how many days a week a person exercised, how much time was spent exercising, and whether the exercise elicited low, moderate, or high levels of energy.

brisk walking!	take the stairs!	gardening can be fun too!	gardening is active!
join an exercise class!	swimming is therapeutic	competitive sports: running	aquafit!

What are the effects or benefits of PA?

Maintaining quality of mental health in the elderly is important as it tends to predict lifestyle choices (i.e., exercise)^[6]. Research has shown that as the amount or frequency of PA increases, overall mental health typically increases^{[1][2][3][4][5][6]}. As an elder ages, their risk of catching detrimental immune system illnesses such as pneumonia and influenza increases^[5]. A study found that a moderate level of PA was found to stimulate a protective mucus barrier associated with the immune system that serves as a protective agent against viruses; however, intense levels of exercise seem to have opposite effects on the overall immune system. They suggest that any type of PA is essential in the elderly population to ensure a strong and healthy functioning immune system<re name="WIKI6" />.

Mental health threats also tend to increase with age, and one serious mental health disease that has been increasing within the elderly population is dementia (Alzheimer’s Disease (AD) and Vascular dementia (VaD)). A study found that individuals who engage in a minimum of 4 types of PA within a 2-week period were more likely to decrease their risk of dementia than individuals who only engaged in 1 type; these effects were consistent at 10-year follow-up^[2]. Similarly, elderly people who engaged in intense level exercise on a regular basis were less likely to show evidence of cognitive decline, and this effect was maintained at 5-year follow-up^[3]. A moderate level exercise (e.g., brisk walking) and overall participation in PA was linked to a lower risk of VaD and AD^[3][4]. A possible explanation for this relationship could be that an elderly person with better cognitive health is more likely to participate in physical activity, whereas mild or severe cognitive health was linked to less participation in PA^[2]. Finally, an aging elder is likely to avoid mortality from mental and physical illnesses as long as they stay active. A study found that any type and amount of PA decreases an elder’s likelihood of developing cardiovascular disease and minimizes all-cause mortality risk^[1]. An elders life expectancy is likely to increase as both mental and physical health are maintained with regular PA^[2][4].

For more information on Alzheimer's Disease and other forms of dementia: Alzheimer Society

How might PA improve cognitive functioning?

A study found that there are four specific ways PA may increase cognition:^[4]

1. PA may promote improved blood flow through the brain and decrease a persons risk of cognitive impairment
2. PA may increase and improve overall brain structure and serve as a protective factor against brain damage
3. PA may decrease the production of stress hormones (i.e., cortisol) harmful to the brain
4. PA increases the likelihood of social interaction which tends to positively stimulate increased brain functioning

Which Types of PA have been most effective?

The types of PA measured in the studies are certainly practiced by many elders, but there are four recommended types of PA that have a significant positive effect on overall health: endurance activities, strengthening exercises, stretching exercises, and balance exercises. For more information on these exercises and their effects click here: excersies for seniors Furthermore, research has suggested an exercise perscription that is important to implement in the life of an elder; this includes aerobic or cardio induced activities, exercises targeting strength, and exercises that promote healthy levels of balance and flexibility^[7] It is highly recommended that persons interested in more thorough information on each type of exercise within the exercise perscription to locate the following research article^[7]

Notes and References

1. ↑ ^{1.0 1.1 1.2} Sundquist, K., Qvist, J., Sundquist, J., & Johansson, S-E. (2004). Frequent and occassional physical actvity in the elderly: A 12-year follow-up study of mortality. American Journal of Preventive Medicine, 27(1), 22-27.
2. ↑ ^{2.0 2.1 2.2 2.3 2.4} Jedrziewski, M.K., Ewbank, D.C., Wang, H., & Trojanowski, J.Q. (2004. Exercise and cognition: Results from the national long term care survey. Alzheimer's & Dementia, 6, 448-455.
3. ↑ ^{3.0 3.1 3.2 3.3} Laurin, D., Verreault, R., Lindsay, J., MacPherson, K., & Rockwood, K. (2001). Physical activity and risk of cognitive impairment and dementia in elderly persons. Arch Neurol, 58, 498-504.
4. ↑ ^{4.0 4.1 4.2 4.3 4.4} Ravaglia, G., Forti, P., Luciesare, A., Pisacane, N., Rietti, E., Bianchin, M., & Dalmonte, E. (2008). Physical activity and dementia risk in elderly persons. Neurology, 70(1), 1786-1794.
5. ↑ ^{5.0 5.1 5.2} Sakamoto, Y., Ueki, S., Kasai, T., Takato, J., Shimanuki, H., Honda, H., Ito, T., & Haga, H. (2009). Effect of exercise, again and functional capacity on acute secretory immunogobulin A response in elderly people over 75 years of age. Geriatrics & Gerontology International, 9, 81-88.
6. ↑ ^{6.0 6.1 6.2} Parker, S.J., Strath. S.J., & Swartz, A.M. (2008). Physical activity measurement in older adults: Relationships with mental health. J Aging Phys Act, 16(4), 369-380.
7. ↑ ^{7.0 7.1} Nied, R.J., & Franklin, B. (2002). Promoting and prescribing exercise for the elderly. American Family Physician, 65(3), 419-426.