It is estimated that if the population were physically more active 4-6 million deaths per year could be avoided. That no one stops, is what the World Health Organization recommends. Physical activity has benefits for physical and mental health; Any amount of physical activity is better than none, and the more the better; All physical activity counts; Muscle strengthening benefits anyone; A sedentary lifestyle can be harmful to health; The benefits of increasing physical activity and reducing a sedentary lifestyle are common across all ages. Therefore, even for those aged 65 or more, the key idea remains: practice exercise regularly to have a better quality of life, prevent problems related to functional capacity and reduce overall mortality. General recommendations: 150-300 minutes (2-5 hours) per week of moderate-intense aerobic physical activity, for example walking or dancing. or At least 75-150 minutes (1-3 hours) per week of vigorous-intense aerobic physical activity, for example running, cycling or jumping rope. For additional benefits: Add moderate to more intense muscle strengthening exercises, 2 or more times a week. Include exercises focused on balance and functional capacity in activities. The benefits of physical exercise in the over 65 age group are diverse: Maintain or lose weight: The ability of our body to burn energy decreases with age and therefore it becomes more difficult to maintain a healthy weight. Regular physical exercise speeds up metabolism, helps the body burn more calories and also contributes to developing muscle mass and improving bone density and blood pressure. Strengthening immunity: Exercising contributes to better functioning of the immune system, resulting in a lower risk of different chronic diseases, such as dementia, diabetes, obesity, osteoporosis, cardiovascular diseases and even some forms of cancer. Improve mobility: Exercise increases strength, promotes flexibility and improves posture, which, in turn, can help with balance and motor coordination, reducing the risk of falls and improving agility in carrying out everyday activities. Optimize sleep: Sleep quality is crucial to health and even more so as we age. Regular exercise can help you fall asleep faster, sleep more deeply, and wake up refreshed and with more energy. Improve mood: Practicing physical exercise helps to relieve stress and produce endorphins that improve the feeling of well-being and help reduce sadness and anxiety. Improve brain functions: Physical activity can help keep the brain active, maintain brain function and prevent memory loss and cognitive decline. Regular exercise can even help slow the progression of neurodegenerative diseases. It is unanimous that practicing some physical activity is better than none, that is, even if you do not comply with the recommendations, practicing some physical activity will be beneficial for your health. Older people, especially those over 65 and not very active, should start with small amounts of physical activity, appropriate to their general state of health and physical capacity, then gradually increase the frequency, intensity and duration, as their functional capabilities improve, adjusting the effort level to the physical capacity. Author: Diego Abreu Meet the General and Family Medicine clinical team at the Hospital da Luz network. Suorce: WHO guidelines on physical activity and sedentary behaviour, 2020 The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
