It\u2019s long been known that making physical activity a regular habit is important for health and wellbeing. But health promotion messages often target children and young people, with less focus on the importance of physical activity in people aged 65 years and over. However, older age is a crucial time for making activity part of every day.<\/p>\n\n\n\n
The\u00a0WHO Global recommendations on physical activity for health\u00a0recommend that people aged 65+ years should do at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. It also recommends that older adults perform physical activity to enhance balance and prevent falls on 3 or more days per week, and take part in muscle-strengthening activities at least twice weekly. Despite clear recommendations about the amount of physical activity associated with health gains, around one third of the world\u2019s population is physically inactive, with\u00a0older people\u00a0being the most inactive.\u00a0<\/p>\n\n\n\n
It\u2019s important to note that doing something is better than nothing, even if people can\u2019t quite manage the amount recommended by guidelines. Physical activity can include a range of activity types, from structured exercise classes, to active transport, to gardening and home maintenance. Starting small and building up the amount and intensity of activity and choosing something enjoyable are the best ways to start. For those who are already participating in more vigorous activities such as running, rowing, or cycling, ageing is no reason to stop if a person\u2019s health allows it. <\/p>\n\n\n\n
Falls are also a common issue in older age, with around 1 in 3 people aged 65 + falling each year. Falls often have lasting, devastating consequences for an older person and their family, and can result in an older person moving into residential aged care. Falls are not inevitable, and can be prevented with regular\u00a0exercise that challenges balance, such as tandem walking or repeated sit-to-stand exercises.<\/p>\n\n\n\n
Older people face particular barriers to being more physically active \u2013 these can be financial, physical, social or practical. Some\u00a0older adults\u00a0find electronic gadgets that track daily physical activity useful for reminding and motivating them to be more active.\u00a0<\/p>\n\n\n\n
Some people require a more supported approach to stay on track and reach their physical activity goals. Health coaching is a person-centred approach that commonly includes motivational interviewing techniques and solution-focused goal setting as strategies for promoting behaviour change. A recent\u00a0systematic review\u00a0of the effect of health coaching on physical activity among people aged 60+ demonstrated significant improvements in physical activity with this approach.<\/p>\n\n\n\n
Goal setting\u00a0is another strategy that promotes physical activity behaviour change. Goals encourage people to create a sense of urgency and motivation to invest time and energy to make the desired change. To maximise effectiveness, goals should be\u00a0self-directed\u00a0and meet\u00a0S.M.A.R.T \u00a0criteria: Specific, Measurable, Attainable, Relevant and Timely.<\/p>\n\n\n\n
The social benefits of physical activity participation are often particularly important to older people. There are many options for people who prefer to exercise in organised groups. Many local councils organise free walking groups \u2013 these are a way of keeping active in a fun and sociable way. Or for a bit more of a challenge,\u00a0Parkrun\u00a0is a free, weekly 5km timed running (or walking) event in more than 1,700 locations across the globe.<\/p>\n\n\n\n
At any age the message around physical activity is simple- be as active as you can, in as many ways as possible, as often as you can. Doing something is better than doing nothing, and every little bit counts towards better health.<\/p>\n\n\n\n
Via: https:\/\/practicalhealthpsychology.com\/<\/p>\n","protected":false},"excerpt":{"rendered":"
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