Guidelines outlined in this article are beneficial for persons aged 65 years and above. It includes all people who are aged in between that range and are struggling with chronic NCD conditions.
Anyone struggling with health conditions like cardiovascular and diabetes should take close monitoring. They should seek extra medical precautions before working on achieving the optimum level of physical activity recommended for adults of this age.
There are so many options. Adults of this age can achieve the 150 minutes required per week of physical activity.
Moderate intensity physical activity
Accumulating these 150 minutes in a week means that you have to meet the set a goal. The 150 minutes per week can be achieved by performing short intervals of short bouts of 10 minutes all throughout the week. You can combine the time spent during these bouts for example 15 minutes of moderate intensity of physical activity 10 times a week.
These guidelines are recommendable for all older adults. This is irrespective of ethnic issues, race, gender or level of financial status or income.
The recommendations are also applicable to persons with disability. However, they will require some few adjustments to suit the persons in question. This will depend on the intensity of the exercise and the health risks involved. The specific health precautions to be taken and any needed imitations.
Also, particular or specific health benefits will be taken on older adults. Some people will have a range of disease limitations. This is especially true in people moving from the point of no activity to some level of physical activity.
Adults who do not meet these recommendations yet should increase up their speed frequency. They need to increase the intensity to a level up and achieve the set goal.
The set level of physical activity set for adults throughout the week should at least be one of the following:
- 150 minutes of moderate intensity physical activity
- 75 minutes of the vigorous intensity of physical activity.
For older adults who have reduced mobility should at least perform physical activity 3 or more days a week. This is to enhance balance and master how to avoid falls.
Facts gathered and data statistics.
- Adults aged 50 years and above should stay active and engage in the more physical activity.
- As tallied 28% of adults aged above 50 years are very much physically inactive.
- All adults regardless of age or whether they are are suffering from chronic diseases should stay very physically active.
- As tallied in 2014, 2 out of every three adults aged above 50 years were suffering from a chronic disease.
- It was also found that 30% of those suffering from the chronic disease are physically inactive.
The data also showed variety among the adults aged 50 years and above. The most likely to be physically inactive are Hispanics, non-Hispanic blacks, women and adults who have low levels of education.
- Physical inactiveness exposes you to health risks making you more vulnerable and decreases the quality of life.
- Physical activity increases your functionality. This saves you from the risk of severe breakdowns in middle age life and adulthood.
- Physical activity increases chances of longer life spans reducing premature deaths. It also boosts your mental health allowing for healthy ageing.
- Physical inactiveness exposes you to more health risks which in turn increases health care costs.
- Adults aged over 50 years and are non-institutionalized spend over £860 billion annually just on health care costs.
Excercise can improve the most costly chronic diseases in adults aged 50 years and above. 4 of 5 of them can be prevented or somewhat managed by being physically active and staying engaged in the exercises. In another study; Less than 5% of adults participate in a 30-minute physical activity every day.
- In every three adults, only one adult meets the recommended amount of physical activity per week.
- For adults aged 75 years and above, only 35-44% is physically active while for adults aged 65-74 years, 28-34 % is physically active.
More than 80% of adults do not meet the recommended guidelines for aerobic and muscle-strengthening physical activity. Also, more than 80% of adolescents do not do enough aerobic exercises. These people also do not meet the recommended youth guidelines for physical activities.
Benefits of physical activity for adults
More strength is demonstrated on physically active older adults as compared to inactive older adults.
Physically active older adults are exposed to minimise risks of causes of mortality like;
- coronary heart disease
- high blood pressure
Instead, there is a better and higher level of cardiorespiratory, muscular fitness and healthier body mass and composition.
Physically active older aged adults have a better profile and more favourable for the prevention of cardiovascular diseases and diabetes. They also exhibit enhanced bone health and higher levels of functional fitness. This, in turn, reduces the risk of falling and reduced risk of moderate or severe functional and role limitations.
Physically active older adults have reduced risks of mental illness. This allows them to stay pain-free giving them the ability to remain independent and go out well and stay moving even in old age.
It’s that simple and there so many ways and options on how you can stay physically active. It’s just not about exercising.
Physical activity helps to slow down the breakdown of the body functionality. As people grow older, their bodies decline in functionality.
It is imperative that the stay active or even increases the amount of physical activity as they grow older to boost the body functionality.
As most people grow older, they still want to keep in touch with their society, friends and family. Staying physically active allows them to do this quickly.