Sport is an essential activity for everyone, but it is all the more important for the older ones, in order to stay in shape and in good health. Exercising at least twice a week helps seniors improve their health and reduce the risk of heart disease and stroke.
THE ADVANTAGES OF SPORTS FOR SENIORS:
Seniors who exert themselves are less exposed to health problems. As you age, it becomes increasingly important to stay active and maintain your health. Yet many seniors find that their opportunities for exercise are limited. Fortunately, there are a number of sports that can provide a great workout for seniors. Here are some of the benefits that exercise can provide:
- Improve cardiovascular health
- Strengthen bones and muscles
- Increase flexibility and balance
- Boost mental well-being.
Sport for seniors would also allow them to maintain a social link with the outside world through an active and healthy lifestyle. The aim is to avoid the isolation of the elderly as much as possible.
According to the UK’s National Health Service (NHS), adults aged 65 and over should:
- Try to engage in physical activity daily, even if it is only light activity.
- Do activities that increase endurance, balance and flexibility at least twice a week.
- Perform at least 2.5 hours of moderate-intensity activity per week or 1.5 hours of vigorous-intensity activity if you are already active, or a combination of both.
- Banish long hours spent lying or sitting and plan some physical activity into your schedule.
WHAT IS A LIGHT ACTIVITY?
Light activity probably won’t raise your heart rate much or make you feel out of breath. However, it is a good idea to break up long periods of sitting with short bursts of light activity.
3 examples of light activity:
- Walk at a slow pace
- Clean and dust
- To vacuum
It should be remembered that any activity for seniors, no matter how light or gentle, is better than stillness.
WHAT IS A MODERATE INTENSITY EXERCISE?
According to the NHS, a good way to tell if an activity is of “moderate intensity” is if you can carry on a conversation, but not sing. Unlike light activity, moderate-intensity exercise generally increases heart rate a little. It may also be that the temperature rises and the breathing speeds up.
3 examples of moderate intensity activities:
- walking
- Water aerobics
- Cycling
WHAT IS VIGOROUS INTENSITY EXERCISE?
However, if you are already quite active, you can opt for 1 hour 15 minutes of vigorous aerobic activity per week instead of 2 hours 30 minutes of moderate-intensity exercise. It is easy to increase the intensity of certain moderate exercises to make them vigorous. For example, bicycling is generally a moderate-intensity activity, but pedaling quickly or climbing an incline can be considered intense activity.
3 examples of vigorous-intensity activities:
- Running
- Swimming
- Mountain hiking
ADVICE BEFORE STARTING A SPORT
- Before practicing a sport or physical activity, it is recommended for seniors to seek the advice of their doctor and establish a health check.
With age, falls, joint pains and sprains are very common. - Always start and end your workout with stretching. To reduce the risk of joint and muscle injuries, it is possible to start by warming up with slow regular movements. After a long period of inactivity, the risk of injury is very high on recovery.
- You have to listen to your body. Start slowly and gradually increase the level.
- It is recommended that you wear comfortable clothes, as well as sturdy, well-fitting shoes. Footwear should be designed for the type of physical activity for which it will be used.
NB: Above all, do not forget to hydrate during and following physical activity to improve blood circulation.