Exercise is important at every stage of life. In people over the age of 65, regular exercise not only supports physical and mental health, but also helps to maintain the functional abilities that will enable them to remain independent for longer.
Regular exercise is good for your health whatever age you are. For over-65s, an active lifestyle has a positive effect on the immune system, psychosocial health (including symptoms of anxiety and depression), cognitive function, sleep and healthy body weight. It also reduces the risk of infectious diseases, high blood pressure, cardiovascular problems, cancer and type 2 diabetes.
On behalf of the Swiss Federal Office of Sport FOSPO and the HEPA Switzerland network, a guide with exercise recommendations has been developed that explains why exercise is healthy for older people. The recommendations are also aimed at individuals with specific needs (e.g. those with chronic conditions), those with limited mobility, and people with disabilities.
Ask a specialist for advice
When it comes to exercise in later life, it can be a good idea to seek advice from a specialist and adapt the recommendations regarding frequency, duration, intensity and type of exercise to your own individual needs. Even adults who have done little or no exercise before can do a lot for their health.
“It’s never too late to start exercising, as the body can be trained into old age,” explains Kimberly Zwygart, exercise specialist at santé24. Even if you don't meet the recommendations, what ultimately matters is to be as active as possible and to exercise in accordance with your fitness level.
More exercise: something for everyone
What sort of activities get you out of breath without necessarily making you break a sweat? Good examples of medium-intensity exercise include hiking, everyday cycling, swimming, skiing, yoga, pilates, dancing, gymnastics, brisk walking, power walking or Nordic walking, aqua fitness and gardening.
For those looking for high-intensity activities that get you breathing faster and sweating slightly, hill walking, competitive cycling, brisk swimming, ski or snowboard touring, snowshoeing, tennis, jogging, fitness training, football and cross-country skiing come highly recommended.
Good balance prevents falls
Older people are advised to do at least 150 to 300 minutes of endurance-based exercise a week. This should be a medium-intensity activity such as brisk walking, cycling or gardening. If you opt for high-intensity jogging, swimming or cardiovascular exercise on fitness equipment, you should do it for at least 75 minutes a week. On two or more days a week you should also schedule muscle-strengthening exercises of moderate to high intensity. This could include push-ups, exercises using resistance bands, or everyday activities such as climbing stairs.
Staying independent for longer
Another positive side effect is that a quarter of falls or fall-related accidents could be prevented by doing activities that improve balance. These include static and dynamic exercises such as standing on one leg, motor-cognitive exercises such as walking in a figure of eight, and specific exercises for the muscles of the feet, legs and core, such as squats.
Regular exercise in old age is beneficial for more than physical and mental health. It also helps maintain the functional abilities that will enable you to remain independent for longer.
