Physical activity

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Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, hypertension, stroke, diabetes and several cancers. It also helps to maintain a healthy body weight and can improve mental health, quality of life and well-being.

 

Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. Work such as household chores or jobs requiring physical labour is another way to be physically active.

 

Yet, current global estimates show 1 in 3 adults and 81% of adolescents do not do enough physical activity. Furthermore, as countries develop economically, levels of inactivity increase and can be as high as 70% due to changing transport patterns, increased use of technology for work and recreation, cultural values and increasing sedentary behaviour.

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Sedentary behaviour is periods of low energy expenditure such as sitting and watching TV. Both sedentary behaviour and inadequate levels of physical activity have negative impacts on health systems, the environment, economic development, community and individual well-being and quality of life.

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Myths about Physical Activity

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Being physically active is too expensive. It takes equipment, special shoes and clothes…and sometimes you even have to pay to use sports facilities.

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Physical activity can be done almost anywhere and does not necessarily require equipment! Carrying groceries, wood, books or children are good complementary physical activities, as is climbing the stairs instead of using the elevator. Walking is perhaps the most practiced and most highly recommended physical activity, and it is absolutely free. Some urban areas have parks, waterfronts or other pedestrian areas that are ideal for walking, running or playing. It is not imperative to go to a gym, pool or other special sports facility to be physically active.

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I'm very busy. Physical activity takes too much time!

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It only takes 30 minutes of moderate-intensity physical activity five days per week to improve and maintain your health.  However, this does not mean that physical activity must always be performed for 30 minutes at a time. The activity can be accumulated over the course of the day: a 10 minute brisk walk, three times a day; or 20 minutes in the morning and 10 minutes later that day.

 

These activities can be incorporated into your daily routine - at work, school, home or play. Simple things like taking the stairs, riding a bike to work or getting off the bus two stops before your final destination and then walking the rest of the way can accumulate over the day and can form part of your regular daily activities.  Even if you are very busy - you can still fit 30 minutes of physical activity into your daily routine to improve your health.

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Physical activity is for people in the "prime of life". At my age, I don't need to be concerned with it…

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Regular physical activity has been shown to improve the functional status and quality of life of older adults. It is recommended that adults aged 65 and above do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.

 

Many noncommunicable diseases (NCDs) prevalent in older adults can benefit from participation in regular physical activity (cardiovascular disease, osteoarthritis, osteoporosis, hypertension, falls prevention). Physical activity has also been shown to improve mental health and cognitive function in older adults and has been found to contribute to the management of disorders such as depression and anxiety.

 

Active lifestyles often provide older persons with regular occasions to make new friendships, maintain social networks, and interact with other people of all ages.  While being active from an early age can help prevent many diseases, regular movement and activity can also help relieve the disability and pain associated with these conditions. Importantly, the benefits of physical activity can be enjoyed even if regular practice starts late in life.

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Recommended levels of physical activity for adults aged 65 and above

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Physical Activity for All

These guidelines are relevant to all healthy adults aged 65 years and above. They are also relevant to individuals in this age range with chronic NCD conditions. Individuals with specific health conditions, such as cardiovascular disease and diabetes, may need to take extra precautions and seek medical advice before striving to achieve the recommended levels of physical activity for older adults.

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There are a number of ways older adults can accumulate the total of 150 minutes per week. The concept of accumulation refers to meeting the goal of 150 minutes per week by performing activities in multiple shorter bouts, of at least 10 minutes each, spread throughout the week then adding together the time spent during each of these bouts: e.g. 30 minutes of moderate-intensity activity 5 times per week.

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These recommendations are applicable for all older adults irrespective of gender, race, ethnicity or income level.

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The recommendations can be applied to older adults with disabilities however adjustments for each individual based on their exercise capacity and specific health risks or limitations may be needed.

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Older adults who are inactive or who have some disease limitations will have added health benefits if moving from the category of “no activity” to “some levels” of activity. Older adults who currently do not meet the recommendations for physical activity should aim to increase duration, frequency and finally intensity as a target to achieving them.

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Benefits of Physical Activity for Older Adults

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Overall, strong evidence demonstrates that compared to less active men and women, older adults who are physically active:

• have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, colon cancer and breast cancer, a higher level of cardiorespiratory and muscular fitness, healthier body mass and composition; have a biomarker profile that is more favourable for the prevention of cardiovascular disease, type 2 diabetes and the enhancement of bone health; and

• exhibit higher levels of functional health, a lower risk of falling, and better cognitive function; have reduced risk of moderate and severe functional limitations and role limitations.