Is it too Late to Start Exercising?

The benefits Of Staying Active In Later Years

Have you ever wondered what happens to our bodies as we age?

After about age 50, muscle mass decreases at an annual rate of 1–2% and this rate increases further with age.

Did you know that 1 in 3 men and 1 in 2 women over the age of 75 do not engage in any physical activity?

This reduction in physical activity can lead to an increased risk of health conditions including cardiovascular disease, sarcopenia (loss of muscle mass) and osteoporosis (low bone density). All of these conditions contribute to a high level of disability within the elderly population, increasing the risk of falls, fractures and other health conditions.

How much physical activity should older adults be doing?

The Australian National Guidelines for physical activity recommend adults over the age of 65 perform “30 minutes of moderate intensity physical activity on most, preferably all days”. If 30 minutes is too difficult to begin with, you can start with 10 minutes per day and gradually increase the duration. Further health benefits can also be achieved by performing exercise lasting greater than 30 minutes per day.

What are the benefits of being active in later years?

Cardiovascular disease is the leading cause of disability in older Australians. Aerobic exercise causes a temporary increase in the heart rate and stimulates blood flow throughout the body. As a result of this in the long term, the cardiovascular system works more efficiently and can reduce the risk of cardiovascular diseases such as hypertension, heart attack and stroke. Furthermore, a healthier heart may also reduce the risk of metabolic diseases such as obesity and type II diabetes.

Ongoing resistance training shows that there is little difference between a 40 and 74 year old triathlete.On the other hand, sedentary behaviour leads to muscle loss and fat growth — Ongoing resistance training shows that there is little difference between a 40 and 74 year old triathlete.
On the other hand, sedentary behaviour leads to muscle loss and fat growth

Aerobic exercise has also been shown to improve mental health, reducing the risk of depression and anxiety, as well as slowing down cognitive decline and the development of dementia.

Resistance training can increase bone mineral density and assists with maintaining muscle mass and strength. An increase in both bone and muscle strength can reduce the risk of falls leading to fractures and other injuries. Resistance training may also improve joint pain, mobility and muscle function.

These exercises, coupled with balance training can furthermore reduce the risk of falls and assist with maintaining independence and improving quality of life.

A great way for older adults to stay active in a safe and effective way is to participate in group classes. Group classes can also be a useful way to engage with other people and to make new friends.