physical activity for older adults the university of georgia cooperative extension service

Physical Activity for Older Adults

The University of Georgia

Cooperative Extension Service

“Use It or Lose It”

• Goes for both our minds and our bodies...

How Does Regular Physical Activity Benefit You?

• More energy, strength and flexibility

• Less risk of chronic diseases

• Prevention of bone loss (osteoporosis)– less risk of fractures

How Does Regular Physical Activity Benefit You?

• Improvement in cholesterol and blood pressure

• Maintenance of healthy weight

• Reduced risk of falls and injuries

How Does Regular Physical Activity Benefit You?

• Less depression, stress, and anxiety

• Improved function in people with arthritis

What Types of Activities Should You Do?

• Daily physical activity of moderate intensity

• Strength exercises• Flexibility exercises

Regular Physical Activity

• At least 30 minutes of moderately-intense physical activity most days of the week– Divide into 10-minute

sessions if needed

Types of Beneficial Activities• Moderately intense

– Brisk walking

– Bicycling

– Swimming

– Dancing

– Vacuuming

– Sweeping floor

– Yard work (mowing, raking, digging)

Ways to Increase Lifestyle Activities

• Use stairs more often• Walk to neighbors

instead of driving• Do some gardening• Take dance lessons• Play golf or tennis

Strength Exercises

• 2-3 days per week to improve strength and endurance

• Improves ability to perform daily activities and helps prevent muscle weakness

Strength Exercises

• Free weights• Ankle/wrist weights• Traditional

strengthening machines (Nautilus)– 1 set of 8-12

repetitions

Flexibility Exercises

• To maintain and improve flexibility, coordination, and balance

• Do every day– Range-of-motion– Stretching

Activities for People with Disabilities

• Activity does not need to be strenuous (low-impact)

• Should be done daily

• Swimming• Water exercises• Stretching• Chair exercises• Light weight lifting• Gentle yoga and tai

chi

Make Activity A Bigger Part of Your Daily Life

• Find activities that you enjoy– Find others to join

you. Partners make it more fun.

Make Inactivity A Smaller Part of Your Daily Life

• Spend less time in front of the TV, computer, sitting, and lying down

Getting Started

• Talk with your doctor to find out what level of activity is safe for you

• Set specific activity goals– Start slowly and build

up to increasing levels

– Try to be active for at least 30 minutes a day

Points to Remember• You can increase your quality of life and

health by becoming more physically active

• A healthy physical activity program for older adults includes:– Regular physical activity for 30 minutes a day– Daily stretching and flexibility exercises– Strength exercises 2-3 times per week

• Use it or lose It!