Embracing Active Ageing: The Benefits of Exercise for Older Adults

Revitalising the mature frame – benefits of exercise

Major advantages of regular exercise for older individuals encompass:

• Supporting muscle strength
  • As we age, muscles tend to diminish in size and quantity. Research indicates an average loss of around 3 kg of lean muscle every decade after middle age.
  • Particularly affected are the ‘fast twitch’ muscle fibres responsible for strength and rapid contractions.
  • This shift appears more connected to a sedentary lifestyle than to age itself. The positive news is that consistent exercise can help us regain muscle mass relatively quickly.
• Caring for bones
  • Around age 40, bones start to lose density, with acceleration around age 50. This heightened bone loss makes older individuals more prone to fractures.
  • Exercise serves as a valuable ally in mitigating the risk of bone loss and osteoporosis (weakened bones). Activities involving weight-bearing, like walking or dancing, play a significant role in maintaining sturdy bones.
• Heart and lung health
  • Optimising cardiovascular fitness involves aiming for moderate-intensity exercise, such as brisk walking, at around 70% of your maximum heart rate.
  • While older individuals might take longer to attain optimal cardiorespiratory fitness compared to younger counterparts, the advantages are comparable.
  • Regular exercise, regardless of age, supports heart and lung health.
• Taking care of joints
  • Ensuring flexible joints necessitates consistent movement, especially relevant for individuals with arthritis. Activities like walking or swimming, alongside specific exercises, prove beneficial for joint health.
• Balancing body composition
  • Managing body weight is crucial as excess body fat is linked to health issues like heart disease and diabetes.
  • Regular exercise aids in burning calories, building muscle, and boosting metabolism, contributing to maintaining a healthy weight that aligns with your height and body structure.

Exercise and mental health

• Cognitive health – Physical activity is linked to better cognitive function and a reduced risk of cognitive decline.
• Mood enhancement – Exercise stimulates the release of endorphins, promoting a positive mood and reducing the risk of depression and anxiety.
• Social interaction – Group exercise classes or outdoor activities provide opportunities for social engagement combating feelings of isolation.

Older people with chronic illness and exercise

• Certain elderly individuals contend with persistent ailments (such as severe arthritis, osteoporosis, or advanced cardiovascular disease) that curtail their options for physical engagement.
• When facing such circumstances, it’s advisable to consult your GP or specialist, physiotherapist, or healthcare specialist to chart out an exercise regimen that prioritises your well-being and safety.
• The process of pre-exercise screening aims to pinpoint individuals with medical conditions that might elevate the likelihood of encountering health issues during physical activity.
• It acts as a filter or a protective measure, aiding in assessing whether the potential gains from exercise outweigh the associated risks for your specific situation.

Diverse exercise options for older adults

Here, we present a range of exercise choices suitable for older individuals. However, it’s crucial to ascertain which options align with a person’s specific needs. This ensures that exercise yields its benefits without posing any additional risks or harm related to various health conditions that may be pertinent.

1. Cardiovascular (‘Cardio’) Fitness: Engaging in activities that support the health of your heart and lungs, such as brisk walking, cycling, swimming, playing tennis, participating in aerobics classes, dancing, and even everyday tasks like gardening and cleaning, can serve as effective cardio workouts. Low-impact options like swimming are particularly beneficial for individuals with conditions like osteoarthritis (inflammation of joints). Remember, you can break your activity into smaller sessions throughout the day for convenience.
2. Strength Activities: Strengthening your muscles and bones is crucial. Incorporate strength training and weight-bearing exercises like weight training, resistance training, lifting and carrying objects, gardening, and climbing stairs. Aim for around 2 to 3 strength sessions per week to enhance bone density and reduce fall risks, especially if you have osteoporosis.
3. Flexibility Activities: Promote mobility through gentle stretching and bending exercises, including practices like Tai Chi, yoga, dancing, gardening, and even daily chores like mopping or vacuuming. Try to perform stretching exercises daily for improved flexibility.
4. Balancing Activities: Enhance your balance with activities like side leg raises, half squats, and heel raises to prevent falls.
5. Adaptable Physical Activity: You always don’t need a gym or formal classes for physical activity. Online fitness tools and programs offer convenience, even within your home. For those with limited mobility or disabilities, tailored exercise programs designed for similar age and fitness levels can help maintain an active lifestyle.

Remember, the key is finding activities that suit your abilities and interests while contributing to your overall health and well-being.