Physical education for the elderly: WHO recommends
Recommended levels of physical activity
for the elderly 65 years and older
For adults of this age group, physical activity involves recreational exercises or leisure activities, mobile activities (for example, cycling or hiking), professional activities (if the person continues to work), household chores, games, competitions, sports or scheduled activities within the framework of daily activities, family and society.
In order to strengthen the cardiopulmonary system, musculoskeletal tissues, functional state and reduce the risk of non-communicable diseases, depression and cognitive impairment, the following practice of physical activity is recommended:
- Adults aged 65 years and older should devote at least 150 minutes a week to moderate-intensity aerobics classes, or at least 75 minutes a week to high-intensity aerobics classes, or similar medium- and high-intensity physical activity.
- Each aerobics class should last at least 10 minutes.
- In order to get additional health benefits, adults of this age category should increase the loads of their moderate-intensity aerobics classes to 300 minutes per week, or up to 150 minutes per week if they are engaged in high-intensity aerobics, or a similar combination of moderate and high-intensity aerobics classes.
- Adults in this age group with joint problems should perform balance exercises that prevent the risk of falls, 3 or more days a week.
- Strength exercises, where the main muscle groups are involved, should be devoted 2 or more days a week.
- If elderly people are unable to perform the recommended amount of physical activity due to their state of health, then they should exercise taking into account their physical capabilities and health status.
Physical activity for everyoneThese guidelines apply to all healthy people aged 65 and over.
They also refer to people within these age limits who have chronic diseases. People with special health conditions, such as cardiovascular disease and diabetes, may need additional precautions and medical advice before they attempt to reach the recommended levels of physical activity for the elderly.
There are numerous ways for older people to engage in physical activity for a total of 150 minutes per week.
In order to devote a total of 150 minutes per week to physical activity, these classes can be distributed in shorter blocks, at least 10 minutes each, throughout the week: for example, 30 minutes of moderate-intensity physical activity 5 times a week.
These recommendations apply to all older people regardless of gender, race, ethnicity or income level.
The recommendations are also applicable for elderly people with disabilities, but they can be adjusted on a case-by-case basis, taking into account the potential of such people for exercise, special health risks or limitations.
Elderly people who lead a passive lifestyle or have any restrictions due to diseases will benefit from health if they move from the category of "passivity" to the category of activity "at some level". Older people who currently do not follow the recommendations regarding physical activity should strive to increase its duration, frequency and, ultimately, intensity for the subsequent implementation of these recommendations.
Benefits of physical activity for the elderlyIn general, there is convincing evidence that older people are physically more active compared to less active men and women:
- they have lower rates of mortality from all causes, coronary heart disease, high blood pressure, stroke, type 2 diabetes, colon and breast cancer, higher levels of cardiovascular, respiratory and muscular health, healthier body weight and tissue composition;
- have a more favorable biomarker profile for the prevention of the development of cardiovascular diseases, type 2 diabetes and bone health promotion; and
- demonstrate higher levels of functional health, face a lower risk of falls and have better cognitive function; they are at reduced risk of moderate and severe functional limitations and role limitations.
Portal "Eternal youth" http://vechnayamolodost.ru09.09.2013