Download - 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!