Physical activity among older adults: Benefits and Recommendation!

As we grow old, we start feeling weak and find ourselves trapped under so many medical conditions and some chronic conditions, accepting this all as a matter of age.

So, what do we need to focus on to keep ourselves fit even when we are old?

• Nutrition
• A social circle
• Sleep

AND most importantly Physical Activity

Benefits of physical activity in old age:

1. Improves

• Overall health
• Cardiovascular health
• Mental health (reduce symptoms of anxiety and depression)
• Cognitive health
• Sleep
• Functional ability
•  
• 2.Reduces
• Hypertension
• Chances of site-specific cancers
• Chances of obesity
•  
• 3.Prevents:
• Falls and falls-related injuries
• Decline in bone health

World Health Organization recommends that older adults

• Should undertake regular  physical activity
• Should do at least 150– 300 minutes of moderate-intensity physical activity (walking, dancing, etc); or at least 75–150 minutes of vigorous intensity physical activity (swimming, jumping rope, running, etc) throughout the week.
• Should also do muscle strengthening activities at moderate or greater intensity on 2 or more days a week
• Should do physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.

Remember:

• Doing some physical activity is better than doing none.
• Older adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.
• Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity relative to their level of fitness.
• Limit the amount of time spent in sedentary activities and introduce light intensity physical activity.

source; https://www.who.int/publications/i/item/9789240076648