Keeping active helps you avoid falls
Staying physically active and exercising regularly can help prevent or delay some diseases and disabilities as people grow older. Older people have much to gain from staying active. Furthermore, Exercise is the most widely studied single falls prevention intervention and is one of the most important actions seniors can take for their health. Recent findings show that exercise can reduce falls risk by 22-46%.* Older adults at risk of falling should have exercise routines that are specifically designed to maintain or improve balance, strength, and endurance.
How Much Activity Do Older Adults Need?
It is recommended that seniors exercise at least three days a week for best results. To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic activity and muscle-strengthening exercises. These should work all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
You don’t need a gym to exercise
Walking, gardening, and household chores are all physical activities that keep you moving, active and fit.
Major benefits of staying active:
- Maintains muscle strength
- Strengthens bones; slows down the process of osteoporosis
- Keeps joints, tendons and ligaments more flexible, making it easier to move around
- Increases energy
- Strengthens heart and lungs
- Promotes a sense of well-being
Recommended Exercises for Older Adults
- 2 hours and 30 minutes of moderate-intensity aerobic activity
- 1 hour and 15 minutes of vigorous-intensity aerobic activity
- An equivalent mix of moderate- and vigorous-intensity aerobic activity