Importance of Exercise & Physical Activity for Older Adults.
Exercise has countless benefits for all ages. In older adults there are additional benefits, in the prevention of disease, maintenance of independence and improvement of quality of life. It has been shown that many age-related declines in musculoskeletal function can be markedly reduced by participation in some form of regular exercise or physical activity. As we age, our muscle mass begins to decrease. Muscle is an essential contributor to balance and bone strength.
“Exercise” and "physical activity" are frequently used interchangeably. Exercise is planned, structured, repetitive and intentional movement. Exercise is also intended to improve or maintain physical fitness. Physical activity is any movement that is carried out by the skeletal muscles that require energy. In our daily lives, we do a lot of physical activity like housekeeping, walking in the store &pushing the cart, gardening, cooking food. etc. These are common examples, while some examples for exercising are intentionally going for a walk every day, joining group exercise or Yoga.
According to the Center for Disease Control and Prevention (CDC) all older adults can benefit from regular, moderate physical activity. This is true even for people with medical conditions such as arthritis, heart disease, obesity, and high blood pressure.
There are many studies that prove the important health benefits associated with exercise, and it becomes more important as we age. Maintaining regular physical activity can help prevent many common diseases, such as heart diseases, diabetes, cancer, obesity, and hypertension. Exercise improves overall immune function, which is important for seniors as their immune systems are often compromised. Some scientists believe that the anti-inflammatory effects of physical activity enable better immune function. Exercise may also improve the performance of immune cells. Even light exercise, such as walking, can be a powerful tool for preventable disease management. Exercise restores bone density. Stronger bones lead to fewer fractures and can also aid in balance. Physical activity may also help ease joint inflammation and aid in lubrication, which reduces pain and stiffness. Moving more can actually help lessen the pain and stiffness of arthritis. Yoga is a low-impact activity that won't strain joints. At the same time, it helps in improve flexibility, and strengthen bones. It can help ease anxiety and depression symptoms, increase relaxation, and create an overall sense of wellbeing. Physical activity contributes to overall health and wellbeing, and that exercise assists with the improvement of physical fitness. While doing only one of these can be beneficial, the combination of both brings the greatest impact on our health.
The US Surgeon General's report on physical activity and health suggests that people of all ages, both male and female, can benefit from regular exercise.
World Health Organization (WHO)recommends exercise for people aged 65 years and above;
At least 150 minutes of moderate-intensity aerobic activity a week or at least 75 minutes of vigorous-intensity aerobic activity or an equivalent combination of moderate- and vigorous-intensity activity.
It is important to make sure that activity and its intensity are appropriate for fitness of a person who is going to do physical activity. Older Adults should aim to be physically active every day, even if it's just light activity. It can prevent many of the health problems that seem to come with age.
The National Institute on Aging (NIH)USA, offers the following recommendations:
Get at least 30 minutes of moderate-intensity aerobic activity, such as walking or water aerobics, on most or all days of the week. It is ok to stretch this exercise out during the day in three 10-minute periods.
Older Adults should consultant their doctor, Prior to starting any exercise regime, other reasons to check with doctor include dizziness or shortness of breath, any joint swelling, discomfort, Chest pain or pressure during exercise. Low impact exercises are best for seniors, such as walking, water aerobics, yoga, Group exercise, available at senior centers, churches, community centers and fitness centers, is an excellent option as it provides seniors an opportunity to socialize with others.
Warm up for 5 minutes before exercise. Walking slowly and then stretching are good warm-up activities. Aerobic activities increase breathing and heart rate and a warm up starts the process gradually and safely. One should also cool down with more stretching for 5 minutes when he finishes exercising.
• Take a deep breath and slowly exhale as your stretch.
• Hold each stretch for 10 to 30 seconds to give the muscle ample time to relax.
• Don’t bounce while you stretch, as this increases your risk of injury.
American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.
Stretches for the neck, arms, back, hips, and legs will help maintain flexibility. Stretching allows for greater movement in joints and improves posture. It also helps to release muscle tension and soreness, and reduces the risk of injury. increase circulation, muscle control, and improve balance and coordination.
Exercise is good for everyone. It’s just a matter of motivation and making habit in our daily life. Studies show that physical activity prevent disease, slows the aging process and increases senior’s life span.