By Dr. Lee Hock Bee
Consultant Surgeon, Positive Healthy Ageing Programme Malaysia
When was the last time you exercised? Have you given up on exercise because of fear of injury due to your age? Or do you assume that older people are too frail to exercise? Whilst it is true that we tend to have lower stamina as we age but don’t let these misconceptions be a barrier for you to exercise. This article will try to shed some light on this matter.
“Why should I exercise?”
The fact is, exercise is even more essential and beneficial as we age. due to age-related physical decline. Did you know that we begin to lose muscle after our 30s? The amount and size of our muscle mass decrease as we become older, especially if we lead a sedentary lifestyle. In addition, our bones start to weaken as we get older. The bone density begins to decline in our 40s, thus increasing the risk of bone fractures and osteoporosis.
As we age, we also tend to be more inactive and have a slower metabolism. This means that it is easier for us to gain weight and body fat, thus increasing the risk of developing other related health conditions, e.g. diabetes, high blood pressure, high cholesterol, and heart disease. Some of us may also experience more pains as we get older, e.g. joint pain and back pains. With the loss of muscle strength and balance problems that some may experience, there is also an increased risk of falls after the age of 60.
Exercise and physical activities are part of the solution to fight these age-related physical challenges. Staying physically active helps to maintain and improve our health. It also reduces the risk or delay of health conditions that are common among the elderly.
On top of that, regular exercise also helps us to prevent or delay bone degeneration. Exercise also helps to maintain and improve our balance and coordination, thereby decreasing the risk of falls. It is also important to keep our strength and flexibility, especially after the age of 60. All these are vital to help us stay strong and independent as we grow older.
Apart from physical health, exercise can also aid to boost our immunity and memory, as well as to improve our mental health and mood. When we exercise, the “happy hormones” endorphins and dopamine are released in our body, triggering the feeling of pleasure. This is linked to how exercise can relieve stress, promote better sleep and improve confidence. Exercise is also a good social activity. For example, playing sports or doing yoga with friends and family helps us stay connected with them.
“How much exercise do I need?”
The amount of exercise recommended for the elderly does not differ from other adults. Generally, older people aged 65 and above should aim:
- To be physically active every day; light activities also count
- At least 150 minutes a week of moderate-intensity activity
- Or at least 75 minutes a week of vigorous-intensity activity
- Or an equivalent mix of moderate- and vigorous-intensity activity
- And 2 or more days a week of muscle-strengthening and balancing activities
The only difference is older people are also recommended to add balancing activities, such as standing on one foot about 3 days a week, to their exercise routine. However, you don’t have to force yourself. If certain health conditions hinder your ability to meet these recommendations, try to be as physically active as you can. Any amount of physical activity can benefit your health and well-being.
Examples of light, moderate- and vigorous-intensity activities
| Light activities | Moderate-intensity activities | Vigorous-intensity activities |
| Shopping Walking around the home Cleaning Standing up Cooking Washing dishes | Brisk walking Slow dancing Recreational bicycling Mopping floor Recreational badminton | Jogging Running Swimming |
“What are the activities that can help strengthen my muscles?
We tend to lose our muscles when we age. This is why exercise is important to maintain strong muscles. With strong muscles, we can perform daily tasks, prevent falls and stay independent. You don’t have to go to a gym to do these muscle-strengthening activities. Various activities can be easily carried out at home to strengthen muscles, for example:
- Carry groceries bags
- Carry little grandchildren
- Carry a full laundry basket
- Gardening
- Resistance bands exercise
- Weightlifting, e.g. dumbbell exercises
- Tai-chi
- Pilates
Safety tips
- Before starting any exercise routine, check with your physician to decide the types and amounts of physical activity if you:
- Have been sedentary and are not used to exercising.
- Have pre-existing health conditions that may limit the type of exercise, e.g. osteoporosis, heart disease, arthritis, etc.
- When exercising:
- Wear loose, comfortable clothing.
- Suitable shoes.
- Drink water before and after to stay hydrated. Avoid sports or isotonic drinks.
- Stop and take a rest if you experience any discomfort, e.g. chest discomfort, breathlessness, and joint pains. Get immediate help if it becomes severe.
Takeaway message
Every step counts when it comes to exercise and physical activity. Some amounts of exercise are better than none at all. We don’t have to spend hours every day on exercise to reap the benefits. What’s important is to start off slowly, choose safe and comfortable exercises that are suitable for you, and continue consistently.