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Physical activity
Being physically active is an important part of a healthy lifestyle. You’ll also stay healthier and live longer if you eat a variety of nutritious foods, don’t drink too much alcohol and don’t smoke.
People who have healthy lifestyles are at lower risk of developing, and have less problems managing, health problems such as heart disease, stroke, colorectal cancer, diabetes, osteoarthritis and osteoporosis.
If you are unable to leave home daily to go for a walk or a swim, there are exercises you can do at home.
Making even small lifestyle changes can have a positive and ongoing effect no matter how old you are – it’s never too late to start!
Health problems associated with physical activity and older age.
Without regular physical activity, people over the age of 45 can experience a range of health problems including:
- increased blood pressure
- increased risk of various diseases including cardiovascular disease and stroke.
- increased susceptibility to mood disorders, such as anxiety and depression
- reduced bone strength, and
- increased risk of falling
- These happen because without regular physical activity people have
- reduced muscle mass, strength and physical endurance
- reduced coordination and balance
- reduced joint flexibility and mobility, and
- reduced cardiovascular and respiratory function.
Common myths
Many older people believe that staying active is no longer for them. But it’s not true that:- older people should be frail and physically weak
- the human body doesn't need as much physical activity as it ages
- exercising is hazardous for older people because they may injure themselves, and
- only vigorous and sustained physical activity is of any use.
Benefits of physical activity for the older body
Some of the many benefits of regular physical activity for older people include:- Muscle – the amount and size of muscle fibres decreases with age. Muscle mass increases sharply in the older person after regularly exercising for a relatively short period of time.
- Bone – physical activity reduces the risk of bone loss and osteoporosis. Weight-bearing physical activity (such as lifting, carrying or climbing stairs), helps to keep bones healthy and strong.
- Heart and lungs – moderate-intensity physical activity is the best, for example brisk walking or dancing. You don’t have to puff and pant, but it is good to feel that you are extending yourself.
- Joints – the joints of the body need regular movement to remain supple and healthy. Regular flexibility exercises also strengthen the surrounding soft tissue (such as tendons and ligaments) and reduce the risk of falling. In particular, people with arthritis can benefit enormously from a gentle routine that includes working joints through their full range of motion.
- Flexibility can be improved through tai chi, stretching exercises or gardening.
- Body fat levels – regular physical activity burns kilojoules, increases muscle mass and speeds the metabolism. It can even increase the ‘good’ cholesterol in your blood.
- Living independently – it can also contribute to independent living by helping to maintain, or increase, the ability to undertake the activities of daily living such as showering, buying food and preparing meals
- Mental health – the more physical activity you do the better for your well-being. It has been shown to improve concentration and self confidence, and reduce feelings of sadness, stress and anxiety.
How much physical activity should I do?
Undertaking 30 minutes of moderate-intensity physical activity on most, if not all, days of the week has many important health benefits.You can put together your 30 minutes of activity in as little as 10-minute chunks of some physical activity. No matter how little you do, it’s better than doing nothing at all. Talk to your doctor to help you choose the most appropriate form of physical activity for you. Other professionals such as physiotherapists, community health nurses or exercise physiologists may help you too.
The Choose Health: Be Active booklet is a guide designed to help older Australians improve their health and well-being. The booklet shows a variety of ways people can be more physically active in everyday life. It is designed to help older people choose the types of activity that best suit them no matter how old, able or active. There are also exercises for those who are house bound, or have limited access to respite care.
For a copy of the free booklet call the Australian Government Department of Health and Ageing (through the Aged Care Information Line) on 1800 500 853, or for veterans and veteran service providers contact the Australian Government Department of Veterans’ Affairs on 13 32 54.
Tips for getting active
- Choose activities you enjoy and find interesting. You more likely to keep up with an exercise routine if it's fun, rather than a chore.
- Make a plan – start off slowly, and aim for small improvements. Keep track of your progress in a training diary for added motivation.
- Exercise with friends. They can help to keep to your plan, remain motivated and be a social occasion.
- Choose appropriate clothing for example, loose clothes and supportive shoes.
- Don't let yourself dehydrate -- drink plenty of water before during and after your activity.
- Don't exercise in hot weather, particularly in the middle of the day.
- Don't exercise immediately after meals.
People with chronic illnesses
Some older people have chronic illnesses (such as severe arthritis, osteoporosis or advanced cardiovascular disease) that may limit their choice of physical activities. In these situations, it is best to consult with your doctor, physiotherapist or health care professional to make a physical activity program that is healthy and safe.This may include hydrotherapy, or activities you can do while sitting or holding onto a bench for support.
Where to get help
- your doctor
- physiotherapists, or the Australian Physiotherapy Association
- local fitness centre that may have accredited instructors
- local community health centre, and
- exercise physiologists, or the Australian Association for Exercise and Sports Science
Things to remember
- If you are over 50 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before embarking on any new exercise routine.
Online resources
HealthInsite – has been developed to provide reliable and up-to-date health information for Australians.The Victorian Government Better Health Channel has some quality information on Fitness for People Over 50
Exercise for seniors articles are featured on the About.com website.
Fitness Australia is the peak industry body for the fitness industry in Australia, and has an excellent website covering news and latest developments in physical activity.
An excellent site for Australian men’s health issues and tips on healthy living is the Good Medicine for Men website.
The Australian Women’s Health Network is a network of women’s health organisations, consumers and health professionals and has an extensive range of information on services and programs for women.
Gardening for seniors