Moderate regular physical activity in later years helps keeping independent mobility and prevents disabilities. Active and healthy – the golden years: moderate regular physical activity later in life helps maintaining independent mobility according to a Florida University study published in the Journal of the American Medical Association.
The study was carried out over two and a half years and included 1,634 men and women aged 70-89 who were divided into two groups: the first group maintained 150 minutes of walking per week, and performed strength and flexibility exercises. The other group attended health education classes and performed only muscle stretching exercises. The participants' health condition was monitored, including their ability to walk 400 meters within 15 minutes. This may sound like an easy task, but in older ages, this ability makes all the difference between daily independent activities and the ability to walk from the car park or walk alone in the neighborhood, and depending on another person.
The study found that people who exercised on a regular basis maintained their independent mobility, 18% more than those who were inactive. Physical activity further reduced the risk of long-term development of conditions that lead to disability among elderly people. According to the researchers, psychical activity is vital and important at any time and age, and even more essential in the golden years. It helps preserving sound health and reducing problems that may arise in these ages, and contributes to the improvement of the daily functioning and independence.
The health benefits of regular physical activity are:
- Improving cardiovascular and respiratory system function
- Adjusting blood pressure and reducing risks of cardiovascular disease, brain disorders and other diseases
- Improved joint flexibility and mobility
- Strengthening muscles and bones
- Improving coordination and balance
- Increasing gait safety and reducing risk of falls
- Improving mood (reducing depression), improving concentration and providing good overall feeling
- Improving function in daily activities: Exercising strengthens muscles, so that they can continue their daily activities independently, without being dependent on others.
The following video clip describes the study procedure and its findings:
A few guidelines to help you choose the right physical activity:
- Choose a fun activity – it’s easier to keep doing an interesting, challenging and enjoyable activity.
- Preparing a training program – start slowly and gradually increase the pace / frequency. You should keep track of your progress in a “training journal” that will help evaluate the improvements and increase your motivation.
- Choose a program that is comfortable to keep and that is readily available to you – for example, close to your place of residence and at a reasonable cost for you. In some areas, there are activities specifically tailored to the older population – you should find them out.
- It is recommended to combine different types of exercise – improving cardiovascular endurance (“aerobic”), increasing muscle strength, stability training, balance and flexibility.
- It is advisable to make time for each type of activity throughout the week and to build a weekly activity program
- Train with friends – friends support each other, training becomes a social event that helps to stick to the training program
- If you cannot go outdoors , there are plenty of exercises you can do at home.