Exercise and Older Adults, Current Guidelines and Benefits.

Posted on September 10, 2019

Dynamic Pilates

The CSP recently released findings that a multi factorial approach to assessing peoples risk of falling reduced falls by 24%. Physiotherapy plays an important role in this approach as we are able to detect and problems with movement, balance or strength early on. This means we can determine which risk factors are important for each individual and tailor our intervention to address this and prevent falls. This means plans are person centered and based around each individuals goals and help people remain active and as independent as possible.

Exercise Programmes.

Attending an exercise programme led by a qualified physiotherapist ensures all exercises delivered are safe and based on best available evidence for people with long term conditions and those at a high falls risk. As physios we are ideally placed to support those with complex health issues to engage in an exercise regime which is appropriate to their needs and can be progressed accordingly. Aging is an inevitable process, however we can promote healthy aging and help people overcome any barriers to exercise they may have.

Physical Activity Guidelines for Older Adults; Are You Getting the Right Amount?

To stay healthy or to improve health, older adults should do a combination of cardio and strength exercise. Older adults (65+) who are generally fit and healthy should aim to be active daily.

  • Current Government guidelines suggest 150 minutes of moderate aerobic activity such as walking each week. As well as 2 days a week doing strength exercise which works all major muscles.

Or

  • 75 minutes per week vigorous intensity exercise such as running or a game of tennis. As well as 2 days a week doing strength exercise which works all major muscles.

Or

  • A mix of moderate and vigorous aerobic activity every week equating to 150 minutes of activity each week.

In addition to these guidelines it is recommended that older adults at a risk of falls such as those with weak legs, poor balance and certain medical conditions such as Parkinson’s or MS, should do exercises to improve balance and coordination twice a week.

What Are the Benefits of Being Active as an Older Adult?

  • Helps maintain cognitive function.
  • Reduces cardiovascular risk.
  • Helps maintain and improve ability to carry out daily activities.
  • Preserves independence.
  • Improves mood and self-esteem.
  • Reduces risk of falls.

Stable and Able at Health and Exercise Matters in Gosforth.

Unsure of what steps to take first to become more active? Stable and Able is a physio-led exercise class for older people or those with long-term conditions who may be at increased risk of falls or simply just want to improve their mobility, strength and balance. Our classes involve a combination of low-impact cardiovascular, resistance, balance and functional exercises. All exercises are modifiable so are appropriate for all levels and you will be supervised by a Chartered Physiotherapist throughout the class. Our physiotherapy-led exercise class is suitable for older adults who are looking to improve their mobility and balance, as well as those who struggle with mobility issues related to long-term conditions.

If you would like more information about this class or would like to discuss whether this is suitable for you or your relatives, please call us on  0333 220 0238