Getting Active
Physical activity is important at every stage of the life cycle, including later life. Doing 30 minutes of moderate intensity physical activity 5 days per week can make a significant difference to your physical and mental well-being.
Regular physical activity can reduce your risk of:
- Cardiovascular disease (coronary heart disease, stroke)
- Osteoarthritis (a disease that causes joint swelling and pain and limits movement)
- Osteoporosis (a disease that causes progressive thinning of the bones that may lead to bone breakage)
- Hypertension (elevated blood pressure)
It has been suggested that older people who participate in regular physical activity benefit from improved:
- Balance (reducing the risk of falls)
- Strength
- Coordination and motor control
- Flexibility
- Endurance
- Weight control
- Concentration
- Self confidence
- Mental health
Experts suggest that older people need to participate in a range of physical activities throughout the day, incorporating a mix of aerobic, strength, flexibility and balance exercises.
You may be surprised at how easy it is to be physically active for 30 minutes every day.
Here are a few suggestions:
- Walking the dog
- Swimming
- Water aerobics
- Cycling
- Gardening
- Lifting and carrying
- Yoga
- Tai Chi
- Heel raises
- Side leg raises
The Australian Government Department of Health and Ageing has developed ‘Choose Health: Be Active: A Physical Activity Guide for Older Australians’. This booklet is designed to assist older Australians to achieve sufficient physical activity levels for good health. It includes tips on healthy eating, exercising on a budget, and a range of exercise options, including exercises for those with a chronic illness.
It’s never too late in life to exercise. ‘Choose Health: Be Active: A Physical Activity Guide for Older Australians’. Copies of the Guide can be ordered free of charge by calling the Department of Health and Ageing on 1800 500 853.
The National Institute on Aging, part of the United States Institutes of Health, has a physical activity guide similar to that developed by the Australian Government Department of Health and Ageing. The guide, titled ‘Welcome to Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging!’ is for everyone – people who are healthy and those living with an ongoing health problem or disability.