Exercise and physical activity improve health and prolongs quality of life, in areas including cardiovascular disease, incident hypertension, cancers, type-2 diabetes, mental health (reduced symptoms of anxiety and depression), cognitive health, and sleep.
Physical activity also helps prevent falls and falls-related injuries and declines in bone health and functional ability.
There are four main types of beneficial exercise:
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Cardiovascular
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Strength building
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Flexibility activities
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Balancing activities.
According to WHO, older adults should do at least 150–300 minutes of moderate intensity aerobic physical activity, or at least 75–150 minutes of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity activity throughout the week.
Older adults should also do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week, as these provide additional health benefits.
Details of the WHO recommendations are here.
Related reading: Sydney University, WHO, Health Direct