The importance of staying active

Keeping moving and active is really important in your older age, as it has a direct effect on your mobility, health and wellbeing.

Research has found that lack of physical activity when we are older plays a big part in the physical decline linked to old age.

Regular exercise has also been proven to provide cardiovascular benefits to people over the age of 50 and is a huge contributor to life longevity.

If you keep fit and healthy through regular exercise, you will be less likely to develop mobility problems, unsteadiness, trouble getting in and out of a chair, difficulty walking, or having a fall at home.

Additionally, health conditions can become bigger problems without exercise, including joint problems, pain, disease and muscle weakness.

So it’s worthwhile to keep yourself moving as best as you can, even if you’re becoming less mobile. And while it may be harder to get those skills back that you lost, it’s not impossible.

It is never too late to get fit, and keeping healthy physically in our old age is instrumental in living longer.

Sports and Exercise Physiotherapist, Matt Ransom, says that you have to ‘use it or lose it’ when it comes to moving your body and remaining mobile.

“If you don’t remain active you won’t be able to maintain the physical capacity that you currently have which is enabling you to stay in the comfort of your own home. Regular exercise has numerous benefits from physical to mental,” explains Mr Ransom.

Benefits to regular exercise

Exercise is really important to everyone for its benefits to the body and how it can enhance your life.

Mobility isn’t the only reason you should exercise. It can also help with: ◆ Reducing fractures by improving bone strength ◆ Increase in energy levels ◆ Helps maintain a healthy weight ◆ Regulates blood pressure ◆ Prevents cancer, cardiovascular disease, diabetes and other chronic diseases

◆ Manages arthritis

◆ Reduces anxiety or depression (see page 50 for more information about mental health)

◆ Improves sleep

◆ Increases self-esteem

If you participate in social sport, you will have the added benefit of social interaction. Exercise can be a great way to socialise and get to know new people. A local sporting club or social group, including lawn bowls, badminton, tennis or a walking group, helps you get in your daily exercise while making a friend or two along the way.

Not only that, if you love a sport but it’s too rough to play, you may be able to find a ‘modified’ sport version that keeps you on the field without having to worry about any injuries. Contact your local council or sports club for more information about activities or exercise groups in your community.

It is also common for communities to have classes or groups available that focus on fall prevention, maintaining your balance and flexibility, and improving muscle strength.

Mr Ransom explains, “There are numerous community falls and balance classes that are created for older Australians to help improve muscle strength, balance and coordination. These classes also have a social benefit.”

What if I don’t exercise regularly?

Similar to not keeping active when you are younger, not exercising later in life can have very obvious side effects and lead to poor health.

Your metabolism will slow down naturally as you age. This can make weight gain easier and keeping off the kilos more challenging. There are huge health benefits that come from exercise.

Exercise can build your muscle mass and kickstart your metabolism, which, in turn, helps burn calories and keeps your weight in check.

Particularly for older people who don’t exercise, there can be increases in body fat levels, risk of developing diseases, like heart disease; blood pressure and susceptibility to mood disorders.

While in other areas there will be a reduction in your muscle mass, strength and physical endurance, coordination and balance, joint flexibility and mobility, immune system, bone strength, and cardiovascular and respiratory function.

All of these health issues can have huge effects on your physical abilities. It’s important to nurture your body and undertake some form of exercise.

Being healthy and fit also has been known to have positive impacts on your mental health.

Keep those knees up!

Exercise is really important to continue into older age. There is never a reason to give up being active, except if you have an injury that stops you from moving, but even then there are usually ways to get around it.

You don’t have to be doing full workouts or participating in sport, however, just continuing daily things, like going for walks or standing up to make dinner, can make the difference in keeping up your everyday motor skills.

If you love sport, there are modified sport options available, like walking football, which has become very popular in Australia recently.

Getting back onto the proverbial bike

Firstly, if you are overweight, have a chronic illness or disease, or live a sedentary life, it might be a good idea to see your doctor or a health professional for advice on getting into an exercise routine.

At the start, exercise will feel like a chore, so try to do something that you enjoy. Encourage your friends to get involved. Ask some close friends if they want to start a walking group with you and see if you can work your way up to higher intensity exercise together.

Otherwise, choosing safer exercise options might be the way to go.

Take a ride on your bike or have a walk around the local park. Swimming is also a great low-impact form of exercise.

If you want a more guided exercise program, join a local gym or hire a personal trainer (PT).

A personal trainer will not only be able to help you get fit, they will also sit down with you and organise goals you want to achieve and keep you on track to accomplish those goals.

Learning how to use weight training with the help of a personal trainer can be a great way to improve your muscle mass.

The main aim is to start off small and work your way up. Doing something is better than doing nothing.

While age can be a factor in physical health, being active and nurturing your physical abilities can stave off the effects of getting old for longer.

Fall prevention

One of the most common mobility problems in older Australians is falling over at home. Falls is a common reason for an older person to end up needing help at home or even end up in an aged care home. Taking a fall can be deadly for some older people, whereas others experience broken bones, bruises and soreness. A fall can also lead to older people not wanting to take risks or being scared of falling over again.

To reduce the risk of injuries and falls, physical exercise is your best preventative. At least 30 minutes of moderate physical exercise or activity a day is recommended, with a focus on aerobics or muscle strength.