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Physical Exercise

14 October 2024

Physical exercise improves the health of people 65 years and helps keeps independent, cognitive, and mental functions. The World Health Organization (WHO) recommends physical exercise at least once a week:

Moderate physical activity (walking, running, swimming, etc.): at least half an hour a day, 150-300 minutes a week

Intensive activity: at least fifteen minutes a day, 75-150 minutes a week

Physical activity contributes to improved health, especially of people at the age of 65 and older. Physical activity helps prevent heart diseases and various types of cancer and improves daily cognitive and mental function.

Physical activity in older age has many benefits:

  • Improves physical fitness and muscle strength
  • Enhances bone strength and reduces the risk of thigh or vertebral fractures
  • Improves the function of the cardiovascular and respiratory systems
  • Decreases the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer, depression, dementia, etc.
  • Improves balance and coordination, and reduces the risk of falls
  • Weight loss
  • Improves joint suppleness and movability
  • Improves concentration
  • Improves mood and overall feeling
  • Improves independent functional ability
  • Maintains mobility and prevents disabilities

Which physical activity is recommended and in what frequency?

The World Health Organization (WHO) recommends that people at the age of 65 and older perform physical activity. Choose from the following options the type and intensity of the physical exercises:

Moderate activity

Aerobic physical activity, such as low intensity walking at an effort level that increases your heart rate and breathing but still allows to have a conversation.

Recommended duration: at least 30 minutes a day, approx. 150-300 minutes per week.

Vigorous activity

Vigorous physical activity, such as running or swimming, that causes your heart rate and breathing to go up, and it is difficult to speak without panting.

Recommended duration: at least 15 minutes a day, approx. 75-150 minutes per week.

A combination of moderate and vigorous activity

Another option is to combine the two activity types.

What should the physical activity include?

  1. Cardiovascular endurance: any exercise that elevates your heart rate and breathing, such as walking, jogging, swimming, cycling
  2. Exercises for muscle strengthening (for the leg, waist, back, abdomen, chest, shoulders, and arm muscles): to enhance the effort it is recommended to perform “resistance” exercises using weights or bands, or bodyweight working against gravity (such as pushups)
  3. Steadiness and balance exercises: exercises that simulate loss of balance. For example, standing on one foot while holding a chair, standing up from sitting down, different walking techniques, such as heel to toe walk, walking on heels, walking on toes, or Tai Chi exercises. These exercises should be performed slowly and in a controlled manner, while maintaining safety.
  4. Exercises to improve flexibility and posture: exercises designed to maintain muscle length, while keeping proper posture

Attention

Attention

  • Physical activity is safe for most people, at any age and at almost any physical condition
  • Every physical activity, even a in a small amount, is better than none
  • Combine regular physical activity with healthy nutrition and drink plenty of water
  • Consult your doctor about the type of physical activity and the frequency recommended for you

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

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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.