MOVE MORE AGE BETTER

For Australians aged 65 and over, physical activity becomes important in maintaining energy levels, increasing joint movement, preventing or managing mental health problems (by reducing stress and anxiety), and improving mood and memory function.

However, despite the significant benefits of being physically active, the physical activity levels of many Australians are less than the level recommended to gain a health benefit.

Exercise provides a wide range of benefits, the main being the management and treatment of chronic conditions, and with older age comes greater incidence of chronic illness and disease.

In Australia:

• For people aged 65 and over, 75% were not sufficiently active.

• For females, 77% were not sufficiently active.

• For males, 74% were not sufficiently active.

• 3 in 5 Australians (60%) aged 65 years and over have at least one chronic condition.

Australia has developed Physical Activity and Sedentary Behaviour Guidelines which outline the minimum amount of physical activity required for all ages, including older Australians.

As older people make up a considerable proportion of Australia’s population – at 30 June 2020, there were an estimated 4.2 million older Australians (aged 65 and over) with older people comprising 16% of the total Australian population – it’s important they have their own set of physical activity recommendations.

These recommendations for older Australians (those aged 65 years and over, or aged 55 years and over for Aboriginal and Torres Strait Islander peoples) state that older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.

It’s recommended that they should complete at least 30 minutes of moderate intensity physical activity on most, preferably all, days, no matter their age, weight, health problems or abilities.

TYPES OF EXERCISE

AEROBIC EXERCISES

Aerobic exercise is any movement where your breathing and heart rate increases for a sustained period of time. This then improves your body’s cardiorespiratory fitness which is how well your heart, lungs and muscles work together to keep your body active and healthy over an extended period of time.

Aerobic exercises should be performed on most days of the week, aiming to achieve around 30 minutes, or at least 150 minutes of exercise across the week, at a moderate intensity.

Activities should be weight bearing where possible (such as walking or stepping), however, other forms of training such as stationary or recumbent cycling may be more appropriate if there is a significant falls risk.

Typical examples include walking, cycling, swimming or any form of physical activity that produces an increased heart rate.

STRENGTH EXERCISES

Strength training, or resistance training, can assist with slowing the ageing process. Older adults should aim to complete strength training two to three days a week, of 8-10 exercises involving major muscle groups, with a day of rest between workouts.

It can be completed by using one’s own body-weight or household items, lifting weights, or using machines, rubber bands or balls.

Typical examples include carrying heavy shopping bags, yoga, Pilates, Tai Chi, push-ups, sit-ups, heavy gardening, such as digging and shovelling, etc.

BALANCE EXERCISES

It’s recommended that older adults do at least two to three sessions of balance exercises per week.

Research points to the effectiveness of balance and functional exercises, plus resistance exercises,

in reducing falls in older adults. Along with the physical benefits such as enhanced stability, balance

exercises may help improve mental functioning, including memory and spatial cognition.

Balance training should get progressively harder by progressing from stable to less stable positions

and using less hand-rail support, as well as adding cognitive tasks (such as naming as many items in a

category or performing subtractions).

Incorporating stretching into your balance exercises can then also increase your flexibility which is vital to active ageing and reducing pain when moving.

Typical examples include shifting your weight with your feet, practicing walking on a tightrope, the

flamingo stand, the tree pose, etc.

INCIDENTAL PHYSICAL ACTIVITY

Incidental physical activity is the small amounts of activity that build up in small amounts over a day and tend to be less structured than planned exercise training. Incidental movement is still important in the daily lives of older adults and can help contribute to daily physical activity recommendations.

Typical examples include gardening, housework, walking to the bus or grocery store, walking up the

stairs, etc.

How can I identify the intensity of the exercise I am completing?

A quick way to test your exercise intensity is using the talk test. When exercising can you:

Light Intensity

Talk comfortably and sing comfortably? You’re probably moving at a light intensity. Examples include incidental exercises such as getting up to make a tea, walking to the mailbox, vacuuming, etc.

Moderate Intensity

Talk comfortably but not sing? This is likely to be moderate intensity exercise. Examples include brisk walking, water aerobics, leisurely riding a bike, doubles tennis, hiking, etc.

Vigorous Intensity

Neither talk nor sing comfortably? You’re working hard at a vigorous to high intensity. Examples include jogging or running, fast swimming, singles tennis, riding a bike or hiking up hill, etc.

SPORT FOR OLDER ADULTS

In older age, sport can be engaged in either recreationally or competitively. Research on recreational older persons and masters athletes has shown numerous sporting benefits. Sport may provide even greater social, mental and cognitive health benefits than other forms of exercise due to the social interactions and decision-making components that occur frequently during sport.

Many of these benefits can be obtained with just one or two sessions per week.

GET THE OK

It’s important to remember that for older people who are starting to re-engage in physical activity after a period of time, or for the first time ever, they should consult with an accredited exercise professional or their GP. You will be encouraged to start at a level that is easily manageable and then gradually build up to the recommended amount, type and frequency of activity.

By: Exercise & Sport Science Australia