Physical activity - a key to lifelong independence and wellbeing
Research has proved that up to 50% of the ‘frailty’ or losses commonly associated with ageing are due to disuse rather than the actual ageing process.
Participation in physical activity is the single most important remedy to countering disuse. It provides the individual with the power to positively influence their own health and functional abilities as they age.
Benefits of physical activity for people over 50
Participation in physical activity offers a wide range of benefits.
Physical benefits:
Regular participation in physical activity:
- Improves/maintains mobility, flexibility and functional ability
- Improves and maintains muscle strength which assists in the maintenance of balance thus helping to prevent falls. Maintenance of strength also allows the mature aged person to continue to conduct everyday activities such as getting up from a sitting position or carrying groceries
- Helps maintain bone strength, reducing the likelihood of fractures and helping in the prevention and management of osteoporosis
- Maintains/improves cardio-respiratory function, endurance and stamina which results in increased energy levels
- Improves metabolic fitness, aiding in weight control
- Assists in the regulation of blood pressure
- Helps in the prevention of cardiovascular disease, cancer and type-2 diabetes
- Aids in the management of arthritis
Mental benefits include:
- Reduction in the symptoms of anxiety and depression and enhancement in the sense of wellbeing
- Improvement of sleep
- Increase in self-confidence and self-esteem
Social benefits:
- Participating in a group setting can put people in touch with their local community and broaden their networks, thus reducing social isolation and increasing community connectedness
How much physical activity is enough?
Many people think it is just too difficult to be physically active, believing that a major time commitment and vigorous physical activity is required for it to be worthwhile. However, it takes only 150 minutes of moderate* physical activity per week, or 30 minutes a day, five times a week, to experience the many benefits. Furthermore the 30 minutes a day need not be continuous and instead may be spread over three 10-minute sessions per day.
*Moderate intensity physical activity is characterised by feeling slightly warmer and a little out of breath, but still able to carry on a normal conversation.
National Physical Activity Guidelines
The National Physical Activity Guidelines were produced to encourage and help all Australians to become more physically active. The guidelines highlight four specific points:
- Think of movement as an opportunity not an inconvenience
- Be active every day in as many ways as you can
- Put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days
- If you can, also enjoy some regular vigorous exercise for extra health and fitness
The National Physical Activity Guidelines point out a number of ways to get enough physical activity during our daily routines. Examples include parking the car further away from a destination, taking the stairs instead of the elevator or getting off a bus before the final stop.
Putting more physical activity into your daily life can be as simple as looking at what you do and changing the way you do it, making sure you ‘move it’ more and ‘lose it’ less!
More ways to be physically active
There are many opportunities for participation in physical activity as part of the many groups, organisations and clubs that can be found throughout the community. For example, walking remains the most popular activity for older people. Types of local walking groups range from bush walking to mall walking, suiting every taste and fitness level.
Many recreation and fitness centres have programs catering specifically for the mature age client. Local community centres, sporting clubs and seniors clubs also offer a wide variety of activities.
Now is the time
‘Move it or lose it’ really is the golden rule for keeping going and getting better as we age!
It is never too late to start moving it… anyone at any age can reap the physical, social and mental benefits of regular, moderate physical activity.
GET GOING TODAY!
It is advised that you check with your local GP prior to commencing any new physical activity.
Useful contacts and resources
Your local council's community information service is a great point of contact to find out what opportunities for physical activity are available in your area.
Active Ageing SA maintains a mature age physical activity resource directory for each local council area. The directories can be accessed by phoning Active Ageing or by visiting their website.
Active Ageing SA
105 King William Street
Kent Town SA 5067
Tel: 8362 5599
www.activeageingaustralia.com.au
COTA Seniors Voice coordinate Strength for Life, a strength training program for older people delivered in fitness centres.
COTA Seniors Voice
16 Hutt St
Adelaide SA 5000
Tel. 8232 0422, 1800 182 324 (free call)
www.seniorsvoice.org.au
Heart Foundation - SA coordinate a free community-based walking program called Just Walk It.
Heart Foundation - SA
155 Hutt St
Adelaide SA 5000
Tel. 8224 2888, 1300 362 787 (local call cost)
www.heartfoundation.org.au.
Department of Health and Ageing has a guide on phyisical activity for older Australians on its website titled: Choose Health: Be Active
