Physical Exercise

Physical Exercise

23 January 2024

Attention

Attention

Physical activity can be a part of your daily routine at any age and at almost any physical condition

Physical activity: Frequently asked questions and answers

It is recommended to engage in physical activity at least three times a week and reach a total of 150 minutes per week (two and a half hours) of moderate intensity aerobic activity.

Every physical activity is better than none. Therefore, if you find it difficult to exercise 150 minutes per week for health reasons, lack of time, or any other reason, you should exercise according to your ability and physical condition.

The degree of difficulty and the level of effort vary from person to person. It is important to accommodate physical activity to your needs, abilities, and physical condition, as well as listen to your body. For example, in a moderate intensity activity such as rapid walking, you should feel exertion without reaching the limit of your ability. As you improve your fitness, you will be able to enhance the level of effort and start seeing results.

A few weeks after you start exercising, you will feel an improvement in your fitness level, energy, and overall well-being. You may find it easier to perform the exercises, faster or for a longer duration compared to the past.

As you improve your physical fitness you will be able to enhance the intensity of your physical activity and the frequency of your training to see further results.

There are various ways to be active during the week. Daily activities such as working in the garden, walking the dog, climbing stairs, sweeping the floors at home, or carrying groceries, contribute to maintaining your health.

It is important to enhance the level of effort over time, and perform diverse activity: aerobics, muscle strength, balance, and flexibility.

Further information on incorporating physical activity into daily routine.

Proper nutrition and maintaining a normal weight are only part of a healthy lifestyle. Regular physical activity is essential for the physical and mental health of most people, including older adults.

Studies show that physical activity helps maintain and promote good health. For example, physical activity helps prevent heart diseases, diabetes, dementia, and osteoporosis.

Maintaining healthy habits, including physical activity, a balanced diet, and avoiding smoking, will contribute to better health.

  • Choose fun activities and those easy to incorporate in your daily routine
  • Choose activities which are safe and have health benefits
  • Practice with friends or family
  • Set small and realistic goals and follow your progress. You can also reward yourselves for achieving a goal

Those who manage to stick to an exercise routine for at least six months usually make physical activity a regular habit.

Try to fit physical activity into your daily routine:

  • Workout in the morning, before work or your daily activity
  • Incorporate physical activity into other daily activities, such as walking the dog or doing household chores
  • Spread the recommended physical activity throughout the day. For example, instead of exercising for 30 minutes continuously, do a 10- minute workout, 3 times a day

 

Many activities do not require a special equipment or clothing, for example:

  • Vigorous walking requires comfortable, non-slip shoes
  • For muscle strength training you can improvise weights from unbreakable household items, such as tin cans

Additionally, you can check at your local community center for free or affordable sports activities. There are also sports recreational centers offering discounts for older adults.

It is recommended to consult your family doctor about returning to physical activity after an injury or illness.

After returning, you should start at a lower intensity level you were used to before the break, and then gradually increase the intensity of your workout.

Physical activity increases your energy levels and after a period of regular physical activity, you will probably have more energy, and your fatigue will lessen.

Yes. “It is better late than never”. It is essential to stay active throughout your whole life, and it is possible to enjoy the benefits of physical activity even when starting at an older age. Regular physical activity strengthens the body and allows you to maintain your independence, so you can continue doing the things you enjoy. At any age you can find an activity which fits you level of fitness, your abilities, and your goals.

It is recommended to combine all types of activity: endurance, strength, flexibility, and balance, and not just walking. Diversity has its health benefits, and it also reduces boredom and decreases the risk of injury.

It is recommended for a person who has not been active for years to start with light activity and to gradually increase. A slow start will help improve fitness without wearing out the body.

You can start with walking or swimming at a low pace and increase the pace gradually; start with strength exercises with 1/2 kilo- 1 kilo weights, and gradually increase the weight.

Decreased functioning is not related to age itself but to inactivity.

It is recommended to consult the doctor before starting an intensive or a vigorous physical activity.

There are several types of physical activity that can be suitable: walking, water activity, dancing, or weightlifting. People with an overweight can face unique challenges such as difficulty bending down, or moving, or embarrassment. Over time, even these challenges get easier.

 Physical activity is safe for almost everyone. Studies have shown that people with health conditions benefit from physical activity, and in some cases physical activity even helps improve their health. It is recommended to consult the doctor about adjusting a physical activity to your health condition.