Exercise for older people

Published by Bupa's Health Information Team, December 2010.

Being active is an important part of a healthy lifestyle for all ages. But as you get older, your muscles get weaker, you tend to get more aches and pains, and you become more prone to falls and injuries. This may make you less inclined to exercise but it’s important to stay active to maintain your health and independence as you 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 finding it more difficult to get around, can be slowed down by staying physically active for as long as possible. Starting an exercise programme is also a great way to improve your quality of life and make new friends.

There are many health benefits of an active lifestyle. Regular exercise can reduce your risk of developing:

• heart disease and stroke
  
• diabetes
  
• osteoporosis, osteoarthritis and back pain
  
• high blood pressure
  
• some cancers, such as bowel cancer

Exercise can also improve your muscle strength and tone, which may mean you’re less likely to have an accident or a fall that could lead to an injury. As well as these benefits, regular exercise can improve your:

• flexibility
• mobility, speed and stamina
• cognitive abilities, such as memory and reasoning skills
• sense of wellbeing
• quality of life

Making a start

As 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 it up a bit daunting. Try getting started with something you enjoy, focus on the health benefits and ease yourself into your new routine gently.

If you haven't exercised for some time, see your GP for advice before you start. If you have previously had any health complaints, it’s important to tailor your exercise programme to take these into account. Your GP may refer you to a nurse or other health professional to help you with this.

What sort of exercise should I do?

Older adults can perform exercise at different intensities. Moderate means your breathing is faster, your heart rate is increased and you feel warmer. At this level of activity, your heart and lungs are being stimulated and this goes towards making you fitter. Vigorous intensity activity means that your breathing will be much stronger and your heart rate will increase rapidly. You will find it difficult to hold a conversation.

You should aim to do some physical activity every day. The recommended healthy level of physical activity is 150 minutes (two and a half hours) of moderate exercise over a week in bouts of 10 minutes or more. You can do this by carrying out 30 minutes on at least five days each week. You don't need to join a gym or an aerobics class to achieve this – activities that are already part of your daily routine, such as walking, housework and gardening, are also great ways to keep fit.

Alternatively, if you’re already moderately active, you can do 75 minutes of vigorous intensity activity.

You should include at least two weekly activities to build up muscle strength, such as exercising with weights. If you’re at risk of falls, try to also include physical activity that will improve your balance and co-ordination, such as yoga, on at least two days a week.

It’s important that you spend as little time as possible being inactive.

What if my health is poor?

Speak to your GP before you start to exercise if you have a health condition or are recovering from an illness that you think may affect how much you can do. However, don't assume this will stop you from being active. It may be more important than ever that you exercise as this can help you to get better.

If you get any pain, dizziness, shortness of breath, your heartbeat becomes very strong (palpitations) or you have prolonged discomfort while you’re exercising, it’s important that you stop straight away and seek medical advice. This is particularly important if the symptoms don’t go away when you stop exercising.

Aspects of fitness

Having both good muscle strength and aerobic fitness is important in helping you stay independent and able to get around as you get older.

Aerobic fitness

Aerobic fitness is related to the health of your heart and lungs. If you’re aerobically fit, these organs will be able to deliver oxygen around your body more efficiently, so your heart is under less strain. As you get older, your aerobic fitness tends to decrease naturally. You can keep fit by doing any activity that raises your heart rate and makes you slightly breathless – walking, cycling and swimming are all great ways to keep your heart and lungs healthy.

Strength

Muscle strength declines with age – on average, the strength of people in their 80s is about 40 percent less than that of people in their 20s.

Keeping your muscles as strong as possible will make it easier to carry out daily activities and reduce your risk of falls. It will also mean you’re more likely to be able to carry on living independently for longer. Exercise that helps to build and maintain muscle includes everyday activities such as carrying the shopping or doing some gardening. If you’re really keen and belong to a gym, you could try using light weights to increase your muscle strength – an instructor can advise you on what exercises to do. Some strength exercises can also help maintain and improve your balance – yoga and Pilates are particularly beneficial for this.

Action points

• Speak to your GP to help you design an exercise plan.
  
• Keep motivated – if you exercise with a group, you can all encourage each other.
  
• Exercise safely – if you feel discomfort, stop and rest, and speak to your GP if necessary.

Video

See our videos related to this topic:

• Helping elderly people live independently
• Posture

For sources and links to further information, see Resources.