Maintenance of Cardiorespiratory Endurance in Older People

Introduction

Cardiorespiratory endurance is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities. It is helpful to check the levels of cardiorespiratory endurance of an individual as it can tell whether the person is healthy or need to improve their fitness. An individual with high levels of cardiorespiratory endurance is able to deliver the required amount of oxygen to the tissues with relative ease. Whereas an individual with low levels of cardiorespiratory endurance fatigues faster as the heart needs to work at a higher rate and less oxygen is delivered to the tissues.

What Is the Physiology of the Cardiorespiratory System?

First, oxygen is picked up in the lungs by the alveoli (air sacs), then the blood passes through the alveoli, and the hemoglobin in the blood transports the oxygen to the heart. Lastly, the heart pumps oxygenated blood to all the organs and tissues. At the cellular level, oxygen is used to convert food through aerobic metabolism into adenosine triphosphate (ATP). ATP is a high-energy compound that the body uses for immediate energy. During physical exertion, more ATP is needed to perform the activity. A higher capacity to deliver, called maximum oxygen uptake, indicates a more efficient cardiorespiratory system.

How Cardiorespiratory Endurance Works?

Each time a person exercises, the body adapts to the stress of the activity. Some of the adaptations are acute (short-lived), while others are chronic (long-term). Acute changes consist of an increase in metabolism (energy consumption) with increased cardiac output, systolic blood pressure, and ventilation to match the levels of activity. Working muscles also enlarge because an increased amount of blood is flowing to them. A person wanting to get hold of strong aerobic capacity must engage in some form of aerobic activity over the entire lifespan to maintain the benefits derived from the activities.

How to Check Cardiorespiratory Endurance?

There are certain tests involved to measure it, such as-

1. Metabolic Equivalents (METs) - This test measures the intensity of exercise and the uptake of oxygen of an individual.

2. VO2 (Maximum Oxygen Uptake) Tests - This is done during intense exercise in which higher amounts of oxygen uptake suggest that the person is using a higher amount of oxygen and that their cardiorespiratory system is functioning effectively. VO2 tests are usually done in a hospital or clinic setting with the help of a physician or physiotherapist.

3. Submaximal Exercise Test - This test is used to measure a person’s cardiorespiratory endurance. It provides information about how well a person’s heart and lungs are performing in providing oxygen during exercise.

What Are the Benefits of Maintaining Cardiorespiratory Endurance?

The following benefits can be achieved if a person tries to improve their cardiorespiratory endurance-

• A higher maximal oxygen uptake.

• An increase in the oxygen-carrying capacity of the blood.

• A lower resting heart rate.

• A lower heart rate at given workloads.

• An increase in the number of functional capillaries.

• A faster recovery time.

• Lower blood pressure and low blood lipids.

• An increase in fat-burning enzymes.

Why Improving Cardiorespiratory Endurance Is Important for Older Adults?

Maintaining cardiorespiratory endurance benefits everyone in the following ways-

1. Weight Loss - Aerobic exercises can help obese older adults to burn calories to lose weight, and to achieve that, improving cardiorespiratory endurance should be the aim.

2. Supports Heart Health - A well-maintained cardiorespiratory endurance positively impacts the health of our heart. It lowers the impact of cardiovascular disorders.

3. Multitasking - An improved cardiorespiratory endurance in older adults aged between 60 to 80 years can improve their cognitive function by allowing increasing activity in the critical brain region.

4. Physical Performance - An individual’s physical performance depends on the heart, lungs, and skeletal muscles. A strong cardiorespiratory endurance boosts a person’s physical performance and also enables them to perform high-intensity physical activity for a more extended period.

5. Hypertension - People with good cardiorespiratory endurance usually do not suffer from hypertension.

6. Mortality Rate - The mortality rate is less in physically fit individuals with good cardiorespiratory endurance.

How to Maintain Cardiorespiratory Endurance in Older Adults?

Aerobic exercises such as slow walking, jogging, running, low-impact exercises, cycling, etc., help to improve cardiorespiratory endurance. Aerobic exercises not only help to lose weight but also lessen the risk of developing diabetes and high blood pressure. An increase in aerobic fitness reduces the risk of cardiac diseases, some types of cancer, osteoporosis, and psychological stress in older adults. It also improves digestion and the sleep cycle.

• In older adults, aerobic exercises can be done five days each week, and the duration can last 20 to 60 minutes.

• The intensity of the exercises should be 60 to 90% of the maximum heart rate.

• Older adults with poor cardiorespiratory endurance should start with shorter exercise duration and lower-intensity training.

• The talk test is used to monitor exercise effort levels in older adults. They are asked to talk in short to medium-length sentences while exercising. If the individual finds it difficult to carry out a brief conversation while performing the activity, they are likely to be exercising with more intensity than needed.

• Older adults with strong cardiorespiratory endurance and physical fitness can continue to maintain it by performing moderate-intensity exercises such as water aerobics, bicycling, walking up stairs, paddling a canoe or kayak, and brisk walking.

• A well-maintained diet can help reduce endurance loss.

• Small activities such as gardening or household chores can also help in maintaining endurance.

• People with poor mobility can perform balance exercises to prevent falls.

• Breathing exercises can also add benefit in maintaining cardiorespiratory endurance.

Conclusion

In conclusion, maintaining cardiorespiratory endurance is crucial for the overall health and well-being of older individuals. Engaging in regular physical activity, such as aerobic exercise, can significantly improve cardiorespiratory fitness, reduce the risk of chronic diseases, and improve quality of life. It is important to note that exercise programs should be tailored to the individual's health status and fitness level to ensure safety and effectiveness. Additionally, incorporating a healthy diet and lifestyle habits can further support the maintenance of cardiorespiratory endurance. By prioritizing physical activity and healthy habits, older individuals can enjoy the benefits of a healthier and more active lifestyle.