Older people should be physically active
Being 65+ should not mean being inactive! The World Health Organization recommends that healthy older people engage in physical activity suited to their abilities, with particular emphasis on doing balance exercises with strengthening elements three times a week, which improve functional capacity and prevent falls.
The recommendations call for at least 150 minutes of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity aerobic activity over the course of a week, or an equivalent combination of moderate- and vigorous-intensity activity.
The activity referred to here can include walking, cycling, housework, play, games or planned physical exercise, among other things.
Please note! According to the World Health Organization, these recommendations also apply to older people with chronic conditions or disabilities. It is worth stressing, however, that some conditions, such as cardiovascular disease or diabetes, may require extra caution, and people who suffer from them should seek medical advice before trying to reach the recommended level of physical activity. Older people with poor mobility should be physically active on at least three days a week and choose exercises that help prevent falls. Where someone is unable to be as physically active as recommended because of their health, they should be as physically active as their situation allows.
There is strong evidence that physical activity in older age improves patients’ prognosis in conditions such as coronary heart disease, hypertension, diabetes and breast cancer. The recommended level of activity improves cardiorespiratory and muscular function, overall fitness and bone health, and also reduces the risk of chronic disease, depression and cognitive decline.
How should older people exercise? You can find information on this here (in Polish): https://gcz.gdynia.pl/seniorzy/czytelnia/poradniki/aktywnosc-fizyczna-seniorow/
Sources:
https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://www.who.int/dietphysicalactivity/physical-activity-recommendations-65years.pdf
