Elderly people – Movement increases the ability to function
Exercise maintains the function and mobility of the elderly and helps them to manage daily tasks independently. It also improves the quality of life. Good fitness gives vitality and strength for a wide range of everyday activities, relationships and a life and hobbies that suit you. Good health and functional capacity can enable many more years of independence for elderly people living in their own home.
As people age, many diseases and conditions become more common and physical activity may decrease. When independent daily activities cease, an older person’s ability to function often deteriorates and it can be difficult to carry out basic daily activities and take care of things.
All types of everyday exercise are good, and even a small amount is better than nothing at all. Everyone has their own way of being physically active.
Exercise increases muscle strength and balance
As many as 20–30 percent of people aged 65–84 live a physically passive life. An elderly person should exercise for as long and as much as possible. Starting or increasing exercise at an older age has just as many positive effects as at middle age. Even small changes in the amount of exercise can be crucial for the functioning and quality of life of an elderly person.
Elderly people benefit from muscle training, as muscle mass and strength decrease significantly as people age. Muscles are needed for everyday repetitive movements such as sitting or standing up, walking up stairs and in sudden situations such as slipping. The muscles support the balance needed to maintain posture both when standing still and when moving.
Sufficient exercise promotes the well-being of elderly people in many ways:
- Improves respiratory and circulatory health.
- Increases muscle strength.
- Improves physical mobility and balance.
- Has a positive effect on blood cholesterol levels, blood sugar and blood pressure.
- Reduces the risk of contracting many diseases.
- Improves mood, makes it easier to learn and improves sleep quality. 7
Physical activity and taking breaks from being still as part of everyday life
Light exercise, exercise that raises the heart rate and a combination of muscle strength, balance and flexibility are recommended for people over the age of 65.
Light exercise can include, for example, everyday chores, gardening or shopping – adding steps and physical activity according to personal preferences. It’s also good to pay attention to taking breaks from inactivity. Muscles should be activated frequently enough.
Increasing physical activity is worthwhile because it helps people to cope independently with daily tasks, prevents falls and prevents and treats many diseases. The quality of sleep is also improved. You get even more out of exercising if you can do it with a friend or grandchild, for example. 8
There is no right way to be physically active – the main thing is to find a way to add physical activity to the everyday life..
What could a more active everyday life look for you?
Walks in the park or in the forest? Mind-soothing gardening? Dancing like no-one is looking? Architectural tours in the city? Riding a regular bike or an e-bike? Trips to the museum? Visiting an outdoor gym in the sun? Kettlebell exercises in the living room? A game of petanque in the park? Skiing or walking with snowshoes on the glittering snow? Nordic walking? A morning exercise session on the balcony? A stick exercise that stretches your upper body? Calm swimming or aquajogging in the pool? A round of golf on green courses? Tai chi in the park? Going to the market and having coffee with friends?
7 Voitas: Liikunnan hyödyt (voitas.fi)
8 UKK-institutet: Weekly Physical Activity Recommendation for over 65-year-olds (ukkinstituutti.fi)