Any form of exercise and physical activity provides benefits to the whole body and its processes.
It can be useful for:
- reducing blood pressure
- stimulating metabolism
- weight maintenance
- reducing stress and anxiety
- temperature regulation
- pain relief
- reducing the risk of getting diabetes mellitus, osteoporosis or hypertension
- improving circulation and lung capacity
- insomnia
- improving muscle tone and stamina
- enhancing self-esteem and confidence
- lifting depression
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Obesity
Currently 1 in 4 adults over the age of 50 are overweight and 1 in 5 are obese. This is hardly surprising when a national fitness survey in 1992 found that only 1 in 30 men and even fewer women (2%) walk regularly at a fairly brisk or fast pace a pace which would benefit the health of people in middle age.
It is a simple equation. Energy intake (food and drink) must equal energy output (physical activity) to maintain weight. To lose weight, energy expended in physical activity must be greater than calories consumed.
Depression
The most common mental illness in older people is depression. This condition is treatable and is not part of the ageing process.
Exercise is beneficial in the treatment of depression, either on its own or in conjunction with medication. Exercise stimulates the production of endorphins, which are the bodys own mood-enhancing chemicals.
Exercise and activity are especially important since physical disability and social isolation are important factors in later-life depression and ones that group-based exercise can help.
Osteoporosis
1 in 3 women and 1 in 12 men have a fracture due to osteoporosis by age 70, commonly of the hip, spine or wrist. 20% of hip fractures result in death within 6 months.
Its a fact that active older people suffer fewer fractures than those who lead sedentary lives.
Prevention of osteoporosis starts in childhood with a high calcium intake and regular weight-bearing exercise, which develops a high peak bone mass. These, together with other lifestyle factors, such as not smoking and limiting alcohol help provide skeletal strength.
Weight-bearing exercise stresses bone, which then responds by becoming stronger. Three sessions about 20 minutes in length per week are needed to provide a level of activity that will help prevent the condition. This regime must be sustained to confer long-term benefits.
Cardiovascular disease
The heart is one of the strongest muscles in the body if it isnt exercised regularly it becomes weak and prone to disease. At rest, it pumps 5 litres of blood around the body per minute. An unfit heart has to work hard to maintain this level of activity, so that ordinary tasks such as carrying the shopping or rushing to catch the bus can become a strain on the body.
| Sedentary people are over 5 times more likely to die from heart disease than those who fit moderate levels of exercise into their daily routine
(Framingham Study, US) |
Arthritis
'Use it or lose it' is a term well understood by people who suffer from arthritis.
Exercise and physical activity can reduce the symptoms of arthritis providing they are done carefully and with medical approval. Exercise can relieve pain and improve mobility, flexibility and range of motion. It can also improve muscle tone, which has a knock-on effect of building strength and reducing spasms. All these benefits, along with reduced risk of other diseases and conditions should make gentle exercise or activity a priority for those with this debilitating condition.
Falls
Every year more than 3000 people aged 65 years and over die as a result of falls. Approximately 65% of all accidents occurring in this age group that require hospital treatment are falls.
Almost one third of men and more than half of women aged 55-74 find walking at a normal pace on level ground impossible to sustain.
Regular exercise can help to modify gait and improve strength, flexibility and proprioception (sensations derived from muscles and joints).
02/06/2009