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Physical activity for older peoplePublished by Bupa's health information team, healthinfo@bupa.com, April 2008 At any age, being active is an important part of a healthy lifestyle. As we get older, our muscles get weaker, we tend to get more aches and pains, and we become more prone to falls and injuries. This can make us less inclined to exercise. But it's important to stay active to maintain our health as we get older. This article looks at the health benefits of regular exercise for people over 65, different types of fitness and tips on exercising safely. Why exercise?Studies show that many aspects of the ageing process, such as decreased mobility, can be slowed down by staying physically active. Starting an exercise programme is also a great way to stay active and make new friends. Here are some of the health benefits of an active lifestyle. Regular exercise can reduce your risk of developing:
Regular exercise can improve your:
Getting startedAs with any age group, the level of fitness of older adults varies from person to person. Some people over 65 run marathons, whereas others find it difficult to get out of a chair without help. If you haven't exercised for some time, you may find the idea of taking up a new activity a bit daunting. It's best to start with a type of physical activity that you enjoy, focus on the health benefits and ease yourself into your new routine gently. Before you start exercising, you should see your GP for advice if you haven't exercised for some time. If you have previously had any heart conditions - for example angina, heart attack or heart failure - your GP may refer you to a cardiologist (a doctor specialising in heart conditions) for specific advice on which types of exercise are best for you. What sort of exercise should I do?The sort of exercise you choose should depend on your level of fitness. If you haven't been physically active for a while, you should start with gentle exercise for short periods of time. As you get fitter, you can gradually build up to more strenuous exercise for longer periods of time. For example, you could start with a daily five minute stroll, and gradually build this up to a brisk half-hour walk. Once you feel more confident, you could try a group activity such as walking with a friend, tai chi, bowling, walking, swimming cycling or playing golf - there's plenty of choice out there for you! The Department of Health recommend that you should aim to be moderately active for at least 30 minutes a day, five days a week. You don't need to join a gym or an aerobics class to achieve this - everyday activities that are already part of your daily routine, such as walking, housework and gardening, are also great ways to keep fit. As you get older, your body needs more time to recover after physical activity, so make sure you rest straight after exercising. Are there any activities that I shouldn't take part in?If you are over 65 and don't do exercise, you should start with a gentle activity such as walking. You shouldn't start with a high-impact exercise such as jogging or squash, but you can gradually build up to these activities. What if my health is poor?You should speak to your GP before you start to exercise if you haven't exercised for a while, or if you have a potential health complication such as heart disease, high blood pressure, back problems, arthritis, osteoporosis, joint pain or diabetes, or if you are recovering from an illness. However, don't assume that your illness will stop you being active. It may be more important than ever that you exercise, as this can help you to recover. If you get any pain, palpitations, dizziness, shortness of breath or prolonged discomfort while you are exercising, you should stop straight away and seek medical advice. The aspects of fitnessThere are different aspects of fitness and different ways to keep fit as you get older. Strength and aerobic fitness are both important to help maintain your mobility and independence into old age. Aerobic fitnessAerobic fitness is related to the health of your heart and lungs. If you are aerobically fit, your heart and lungs will be able to deliver oxygen around the body more efficiently and your heart will be put under less strain. As you get older, your aerobic fitness will tend to decrease naturally, but you can keep fit by doing aerobic exercise. Aerobic exercise is any activity that uses oxygen, raises your heart rate and makes you slightly breathless. These include walking, cycling and swimming, which are all great ways to keep your heart and lungs healthy. StrengthMost people lose large amounts of muscle as they age. Between the ages of 30 and 80, we lose up to 60 percent of the strength in some of our muscles. Exercise that helps to build and maintain muscle includes everyday activities such as carrying the shopping or gardening. If you want to increase your muscle mass, training with weights in a gym class can help. Some strength exercises can also help maintain and improve your balance - yoga and Pilates can be particularly beneficial for this. Further information
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