Staying active isn’t just about adding years to your life; it’s about adding life to your years. Physical activity is a cornerstone of healthy ageing, enabling you to retain your independence, improve your health and enjoy a high quality of life. This blog explores ways of staying active. Outlining recommended types of exercises and the benefits they bring.
How much physical activity do older people need?
The Department of Health and Aged Care suggests staying physically active is vital for maintaining overall health and wellbeing.
For those aged over 65, they recommend at least 30 minutes of moderate exercise on most days. That time can include a mix of aerobic, strength, balance, and flexibility exercises, totaling at least 150 minutes (about 2 and a half hours) of moderate-intensity activity each week. It’s also crucial to break up sedentary time with short activity bursts.
What types of exercise should older people be doing?
Aerobic activities
Walking, swimming, and cycling are excellent for improving heart and lung health.
Strength training
Light weights or bodyweight exercises help maintain muscle mass and support metabolic health.
Balance and flexibility
Yoga and Tai Chi can enhance balance, reduce fall risk, and improve flexibility.
Functional fitness
Exercises mimicking daily activities improve movement and independence, such as standing from a seated position.
Benefits of staying active
Better mobility and independence
Regular exercise strengthens the muscles and joints, reducing the risk of falls and improving mobility. This directly translates into greater independence in daily activities, from grocery shopping to engaging in hobbies.
Improved mental health
Physical activity is a powerful mood booster, thanks to the release of endorphins. It can reduce feelings of depression and anxiety, enhance cognitive function, and improve sleep quality, contributing to overall mental well-being.
Chronic disease management
Staying active can help manage and prevent chronic diseases such as heart disease, diabetes, and arthritis. Exercise improves heart health, regulates blood sugar, and aids in weight management, playing a critical role in disease management and prevention.
Social engagement
Group exercises, walking clubs, and classes offer social interaction, combatting loneliness and isolation. Engaging in physical activity within a community can foster connections and provide emotional support.
For those looking to connect with like-minded individuals and find a supportive social circle, we invite you to join the Trilogy Care Facebook community group. You can share experiences, tips, and encouragement with others who are on the same journey towards active and healthy aging.
Improved bone health
Weight-bearing exercises, like walking and strength training, can help maintain or increase bone density, reducing the risk of osteoporosis and fractures, which are common concerns as we age.
The journey through the later stages of life doesn’t have to be a sedentary one.
Adopting an active lifestyle can greatly improve seniors’ quality of life by providing social, mental, and physical advantages. Remember, it’s never too late to start, and the benefits are too significant to ignore. Let’s commit to staying active and embracing the joy of living well into our senior years.
If you would like to improve your level of exercise, talk to your care partner to see if your care plan could include access to an exercise physiologist – an allied health professional who can work with you to create an exercise program that meets your individual needs.
