How much physical activity do older people need? & bull; hello healthy

After entering old age (65 years and over), most people reduce their daily physical activities. Either because your stamina has decreased considerably, you have certain health conditions, or because you don't have a chance. In fact, the elderly (elderly) actually have to move a lot and be physically active every day. Over the age of 64, the elderly are more prone to experiencing various health problems. By doing physical activity, you can prevent health problems as well as keep your body in tip-top shape, even though you are old. Then, how much physical activity is needed for the elderly? Check out the full information below.

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The importance of physical activity for the elderly

Just like taking supplements, vitamins, or consuming healthy foods and drinks, physical activity can also prevent various diseases and decreased bodily functions that lurk the elderly. Those of you who already have certain diseases such as diabetes or stroke can also prevent health conditions from deteriorating. The following are risks that can be avoided with adequate physical activity.

1. Train body balance

Older people are more prone to lose balance and fall. This can result in a fracture or even a stroke. Physical activity can be one way to train balance in the body. Your muscles and coordination system will work better, and your reflexes will also improve.

2. Prevent disease

Elderly people who are active show a lower risk of developing diseases such as osteoporosis, hypertension, stroke, coronary heart disease, diabetes, breast cancer and colon cancer. In addition, physical activity can also improve various body functions such as respiration, blood circulation and endurance.

3. Maintain mental acuity

As they get older, the elderly usually experience decreased cognitive function. Starting from memory, sharpness of mind, to the ability to manage emotions can be disturbed. Especially if you used to work all day before retiring. The brain that is not sharpened every day will decrease its function faster. Physical activity is a way to hone a healthy brain. When you move and do physical activity, the nerves of the brain will work and build new healthy cells to replace cells that are damaged or dead.

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Physical activity needed by the elderly

Physical activity for the elderly should be adjusted to the conditions and physical abilities of each. You can also consult a doctor to find out the limits that are safe for the body. However, in general the World Health Organization (WHO) recommends that every elderly person fulfill the following physical needs.

At least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous physical activity for a week
For every physical activity, make sure the duration lasts for at least 10 minutes
If you are familiar with these minimum recommendations, make it a habit to get 300 minutes of moderate physical activity or 150 minutes of strenuous physical activity a week.
Elderly with coordination problems should do balance exercises at least 3 times a week
Muscle training should be done at least 2 times a week

Physical activity options for the elderly

Moderate intensity physical activities include walking short distances, cycling casually, cleaning the house, climbing stairs, or gardening (hoeing, planting, pulling weeds, etc.). Meanwhile, physical activities for the elderly with heavy intensity include yoga, tai chi, swimming, jogging, walking brisk long distances, cycling on hilly trails, carrying small children aged 3 years and over, and playing badminton.

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To determine which physical activity for the elderly is most suitable for your health condition, you should first discuss it with your doctor. If you are not encouraged to exercise vigorously, you can meet your physical needs by regularly engaging in moderate physical activity every day for at least half an hour a day. To keep your balance trained, you can participate in gymnastics, tai chi, or yoga. Meanwhile, to train muscles, you can actually do any activity that uses certain muscles, for example, the hand muscles are trained by gardening every day.

If you have certain limitations in physical activity, do activities according to your ability. Also, make sure you are not completely alone when you are physically active or exercising so that help can be provided as soon as possible if needed.

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