Fitness Later life
Keeping fit at any age
As we age it’s even more important to stay active so we can keep healthy and maintain our independence
People aged 65 and older spend more time sitting than than younger generations, says the NHS. On average, people in this age group spend 10 waking hours or more each day sitting or lying down. But not staying active means many of the things you’ve always done can start becoming harder, including simple things like walking to the shops, playing with your grandchildren and other leisure activities. “Diseases become more common
as the body ages,” says Professor Ian Philp, National Director for Older People. “But there’s a huge amount you can
do to prevent diseases happening. By being physically active, aerobically active, going out for walks, cycling and doing things like that.” According to the NHS there’s strong
evidence that people who are active have a lower risk of:
• Heart disease • Stroke • Type 2 diabetes • Some cancers • Depression • Dementia
There’s also evidence that regular exercise to improve your strength and balance can reduce the risk of falling in older adults.
Activity guidelines So exactly how active should you be to stay healthy? There are two recommended types
of activities: aerobic exercise and strength exercises. If you’re aged 65 or older and you’re generally fit and healthy, you should do:
44 All About health
• At least 150 minutes of moderate aerobic activity (such as cycling or walking). This is activity that gets your heart pumping faster.
• Strength exercises on two or more days of the week – these should work the muscles in your legs, hips, back, abdomen, chest, shoulders and arms (examples include sit-ups, push-ups and bicep curls, lifting weights, yoga, Pilates, carrying heavy shopping and heavy gardening, such as digging).
Alternatively you could do 75 minutes of vigorous aerobic activity such as running or playing a game of singles tennis, combined with strength exercises on two or more days of the week. You can also mix moderate and vigorous aerobic exercise to achieve the equivalent of 150 minutes of moderate exercise: one minute of vigorous activity equals two minutes of moderate activity. If you’re at risk of having a fall – if
you have weak legs, poor balance or a medical condition, for instance – the NHS also recommends doing exercise to improve your balance and co- ordination on at least two days of a week, such as yoga, t’ai chi or dancing. Meanwhile, even if you achieve these
guidelines it’s still important to try sitting for shorter periods. Try doing a few short bouts of light activity to break up the amount of time you spend sitting.
If you have a medical condition or haven’t done any exercise for a while, consult your GP before starting any type of exercise.
There’s evidence that regular exercise to improve your strength and balance can reduce the risk of falling in older adults
Activities to try
There are lots of activities that require moderate effort, including:
• Walking • Cycling on level ground (or with few hills)
• Water aerobics • Ballroom and line dancing • Playing doubles tennis
Meanwhile if you’re already fit and your doctor has confirmed you’re in a good state of health you could try a vigorous activity, such as:
• Playing singles tennis • Running or jogging • Fast swimming • Cycling fast or on hills • Hiking uphill
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52
