How to Exercise Well Into Your Old Age

There have been extensive amounts of research conducted which highlight the numerous positive effects exercise has upon an individual’s health. Despite the obvious benefits of exercise on one’s physical and mental health, only 1 in 4 people between the ages of 65-74 in western society exercise on a regular basis. (Morgan Griffin, 2011). In other cultures, the older generations make exercise a social event, assisting in combatting physical health problems within the community. There is most certainly a valid argument that it is time that the west took a similar approach, but how much and what kind of exercise do we need as we get older?

What Happens When We Exercise? 

When we exercise, cells inside the body transform glycogen into glucose. This then breaks down into adenosine triphosphate (ATP) and lactic acid. The body naturally stores a small amount of ATP and glucose and when they run out, it uses oxygen to produce more. To increase oxygen flow, we breathe faster and our hearts beat more quickly in order to pump additional oxygen to the body’s vital organs. 

Why This Is Important

The most significant effect of physical activity is that it assists in the regulation of the body’s glucose, insulin, and leptin levels by optimising their receptors (Adams, 2013). This plays an essential part in increasing the body’s overall health levels and assists in the prevention of chronic diseases. It is deemed to be so important, that the Global Health Risks study by the World Health Organisation, estimated that 6% of global deaths in 2009 were caused by inactivity.

Our need for physical activity does not decline as we get older. Working out continues to help prevent bone loss, strengthens the immune system, improves balance and coordination, relieves symptoms of depression and anxiety and boosts memory in later years.

Older Generations & Exercise in the West

There are numerous reasons as to why older generations in the Western hemisphere do not get sufficient amounts of exercise. A survey in the UK found that 25% of over 65s didn’t use local facilities because they felt intimidated in environments such as gyms. Another 30% cited financial barriers as the reason they were not physically active. The most important finding from this survey though was that older generations do want to exercise but are struggling to find ways to get started (ARCO, 2015).

Exercise For Older Generations Elsewhere

Older communities in non-Western societies have found ways to circumvent the aforementioned issues. Every morning, in every Chinese city, you can find large groups of older citizens participating in mass exercise. One activity is Guangchangwu, which literally translates to ‘public square dance’. As the name suggests, this takes place in public squares and is usually attended by those who are middle-aged, to elderly women who dance to music played on the Chinese version of a ghetto blaster. The men tend to take part in more traditional couples dances and Tai Chi, both of which are immensely popular.

How Much Exercise Do We Need?

The Centre for Disease Control and Prevention recommends that adults (including the over 65s) do 2 hours and 30 minutes of moderate to intense activity per week and muscle strength training twice or more a week. This may seem intimidating, but 150 minutes is about the same length of time it takes to watch a film. The good news is that it can also be spread out over the week. A common way to do this is do 30 minutes a day Monday to Friday with a rest at weekends.

Activity Recommendations For The Over Fifties

Although mass exercise for the elderly is unlikely to take the UK by storm anytime soon, there are other activities that we can start participating in today. Cycling is an easy way to get out of the house and clock up time towards your weekly activity goals. If you live in a hilly area this may seem daunting, but there are a wide range of electric bikes on the market, which will take the sting out of steep inclines. A vigorous walk also counts, as long as it continues for ten minutes or more and again is a good way of getting out and about and taking in some fresh air. There are also ample amounts of classes that cater for older generations.

Staying fit is just as important in later life as when we’re young and image conscious. Older generations in the West are missing out on the myriad of benefits that just 30 minutes of exercise a day provides. By taking a more can-do approach like the over-fifties in China, we could improve our health significantly.