Physical Activity for Older Adults The University of Georgia Cooperative Extension Service

“Use It or Lose It” Goes for both our minds and our bodies...

How Does Regular Physical Activity Benefit You? More energy, strength and flexibility Less risk of chronic diseases Prevention of bone loss (osteoporosis) –less risk of fractures

How Does Regular Physical Activity Benefit You? Improvement in cholesterol and blood pressure Maintenance of healthy weight Reduced risk of falls and injuries

How Does Regular Physical Activity Benefit You? Less depression, stress, and anxiety Improved function in people with arthritis

What Types of Activities Should You Do? Daily physical activity of moderate intensity Strength exercises Flexibility exercises

Regular Physical Activity At least 30 minutes of moderately-intense physical activity most days of the week –Divide into 10-minute sessions if needed

Types of Beneficial Activities Moderately intense –Brisk walking –Bicycling –Swimming –Dancing –Vacuuming –Sweeping floor –Yard work (mowing, raking, digging)

Ways to Increase Lifestyle Activities Use stairs more often Walk to neighbors instead of driving Do some gardening Take dance lessons Play golf or tennis

Strength Exercises 2-3 days per week to improve strength and endurance Improves ability to perform daily activities and helps prevent muscle weakness

Strength Exercises Free weights Ankle/wrist weights Traditional strengthening machines (Nautilus) –1 set of 8-12 repetitions

Flexibility Exercises To maintain and improve flexibility, coordination, and balance Do every day –Range-of-motion –Stretching

Activities for People with Disabilities Activity does not need to be strenuous (low-impact) Should be done daily Swimming Water exercises Stretching Chair exercises Light weight lifting Gentle yoga and tai chi

Make Activity A Bigger Part of Your Daily Life Find activities that you enjoy –Find others to join you. Partners make it more fun.

Make Inactivity A Smaller Part of Your Daily Life Spend less time in front of the TV, computer, sitting, and lying down

Getting Started Talk with your doctor to find out what level of activity is safe for you Set specific activity goals –Start slowly and build up to increasing levels –Try to be active for at least 30 minutes a day

Points to Remember You can increase your quality of life and health by becoming more physically active A healthy physical activity program for older adults includes: –Regular physical activity for 30 minutes a day –Daily stretching and flexibility exercises –Strength exercises 2-3 times per week Use it or lose It!