The importance of fitness for the elderly is well researched. Keeping active and healthy is proven to have a positive impact on our overall mental and physical health and wellbeing. It used to be believed that as we age, we should take it easy with regard to exercise. However, we now realise the benefits and understand that keeping fit and healthy is even more important as we get older.
Activities can range from a walk in the park or a simple exercise routine at home. Whatever the activity, it is evident that increased levels of fitness can improve health, confidence, and coordination – all of which have clear long-term health benefits as we get older. Being active at any age stimulates mood and self-esteem, ensuring our overall emotional and psychological wellbeing is protected.
What are the benefits of exercise for the elderly?
Here are six reasons for the older generation to be as active as possible.
Falls prevention
As we get older, our muscle strength can inevitably weaken, particularly if we are living with other health conditions that affect our mobility. Through exercise or even small amounts of physical activity, we can improve muscle strength and bone density, significantly reducing the risk of falling, as well as improving overall balance. According to the World Health Organisation (WHO), those who partake in regular exercise can reduce the risk of having a hip fracture by a staggering 40%.
Improved bone density
Weight-bearing exercises can help increase bone strength and reduce the risk of developing osteoporosis. A condition that weakens the bones, osteoporosis can develop when bone density and mass decrease, affecting bone strength and leading to an increased risk of bone fractures.
The National Osteoporosis Society has found that one in two women and one in five men will break a bone due to osteoporosis. Breaking or fracturing a bone can be incredibly difficult to recover quickly from, especially as we get older, and can result in further inactivity, which in turn can impact overall health.
Reducing the risk of getting dementia
Many international studies have found that those who keep themselves active and regularly exercise in their later years are far less likely to develop dementia.
Have more independence and confidence
Exercising in later life leads to improvements in functional reach and balance, which reduces the fear of falling. With more confidence in their abilities, older people are then better able to make clearer judgements about what they can and cannot achieve.
Reducing the risk of a heart attack or stroke
It has been proven that frequent cardiovascular exercises, such as cycling, a paced walk or even domestic tasks around the house, can boost overall health, as they increase heart rate and, therefore, blood flow to the heart.
Socialise and meet people
Many people in the older generation can experience feelings of isolation,so getting fit and being active can be a great way to get out and meet new people who may be on the same health journey. There are many clubs and activities available that are purely focused on enabling older people to enjoy fitness with each other in a safe and fun way.
How much exercise should an elderly person do?
In 2016, national gym chain Nuffield Health published a report stating those aged 70 -79 are the group most frequently using gyms, as the older generation is beginning to embrace the benefits of a more active lifestyle.
Guidance from the NHS states that those over the age of 65 should:
- Aim to be physically active every day – any activity is better than none.
- Activities should focus on improving strength, balance and flexibility and be undertaken at least two days a week.
- Complete at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous-intensity activity if you are already an active person, or a combination of both if possible.
- Reduce time spent lying down and break up long periods of inactivity with some activity, even if it is small.
Read more on the NHS Physical activity guidelines for older adults.
Exercise and the risk of dementia
Engaging in regular exercise not only benefits physical health but also plays a significant role in reducing the risk of developing dementia, according to Alzheimer’s UK. Research indicates that maintaining an active lifestyle can have a substantial impact on cognitive function and may even help mitigate the risk of Alzheimer’s disease.
A comprehensive analysis of 16 studies examining the relationship between exercise and dementia revealed promising results. It was found that regular exercise could reduce the overall risk of developing dementia by approximately 28%. Furthermore, for Alzheimer’s disease specifically, the risk was reduced by an impressive 45%. These findings underscore the importance of incorporating exercise into daily routines as a preventive measure against cognitive decline.
When discussing physical activity, it’s essential to recognise that it encompasses many forms beyond traditional sports or running. Even daily activities such as brisk walking, cleaning, gardening, and household chores like cooking and washing up can contribute to overall physical fitness and cognitive health. In fact, research suggests that engaging in routine physical tasks can effectively reduce the risk of Alzheimer’s disease.
What is the best exercise for the elderly?
Determining the most suitable exercises for older people involves considering various factors such as fitness level, mobility, and personal preferences. Here are some excellent options:
- Walking: Walking is a low-impact aerobic exercise that is gentle on the joints and can be easily tailored to individual fitness levels. It improves cardiovascular health, strengthens muscles, and enhances mood.
- Swimming: Swimming and water aerobics are ideal for seniors as they provide a full-body workout without putting stress on the joints. Water-based exercises improve cardiovascular fitness, flexibility, and muscle strength.
- Strength training: Strength training with light weights or resistance bands helps maintain muscle mass and bone density, reducing the risk of falls and fractures. Focus on exercises that target major muscle groups, such as squats, lunges, and bicep curls.
- Tai Chi: Tai Chi is a gentle form of martial arts that emphasises slow, flowing movements and deep breathing. It improves balance, flexibility, and mental wellbeing, making it especially beneficial for older adults.
- Yoga: Yoga combines gentle stretching, strength-building poses, and relaxation techniques. It enhances flexibility, balance, and posture, while also reducing stress and promoting mindfulness.
- Cycling: Stationary or outdoor cycling is a low-impact exercise that improves cardiovascular fitness and leg strength. It can be adapted to various fitness levels and offers the added benefit of being enjoyable and social.
- Chair exercises: Chair exercises are perfect for seniors with limited mobility or balance issues. They involve seated movements that target different muscle groups and can be easily modified to suit individual needs. Try these simple at home exercises for older adults.
Helpful resources
In the UK, we are lucky to have numerous resources and opportunities available to support elderly individuals in their journey to stay fit and active.
From tailored exercise classes to community walking groups, these free resources cater to a variety of interests and fitness levels:
- NHS fitness studio: The NHS offers free exercise videos and workouts tailored to different fitness levels, including chair-based exercises suitable for older adults.
- Fitness & friendship clubs (Age UK): These group meetings held by Age UK are designed to promote fun and socialisation while including gentle exercise to help maintain strength, balance and flexibility. Find a local group near you.
- Silver Fit: Silver Fit offers a range of physical activities and exercise classes specifically designed for older adults. Check their website for fun ways to promote health and wellbeing through fun and inclusive fitness sessions.
- Walking for Health: Walking for Health organise group walks across the UK, suitable for people of all ages and abilities. It’s a great way for older adults to stay active, socialise, and explore their local area.
- Parkrun UK: Parkrun organises free, weekly 5K running events in parks across the UK. While not exclusively for older adults, parkrun welcomes participants of all ages and fitness levels.
Call us on 0808 239 1525 and our friendly care experts will discuss your care and support needs. You can also fill out our online enquiry form or email info@prestige-nursing.co.uk. We provide impartial guidance and advice so you make the right choice for you and your family.
