How to stay fit and active in your 60s and 70s
With benefits ranging from more energy, to better mood, sounder sleep, a sharper brain and a younger body, there’s plenty of reasons to get moving today.
Prioritising movement in your 60s and 70s
How you approach physical activity in your sixties and seventies can be a deciding factor for your future quality of life. Ideally, you want to remain active, mobile and independent for as long as possible, so you can continue to do all the things you enjoy – travelling, playing with the grandkids and pursuing active hobbies like bushwalking, ocean swimming and dancing. If you’re retired, you may suddenly find yourself with more time on your hands, which is a great opportunity to prioritise an active, healthy lifestyle.
Why being physically active matters at this age
It helps you feel good: Regular physical activity will boost your energy levels, increase your stamina, strengthen muscles and keeps joints flexible, plus it helps to improve mood, self-confidence and sleep quality. All up, these health gains help you feel your best every day.
Combat chronic disease: The prevalence of chronic conditions such as arthritis, heart disease, diabetes, cancer, back pain and osteoporosis tends to increase with age, with four in five (80% of) Australians aged 65 years and over having one or more chronic conditions. The good news is that exercise is a powerful preventative for most of these conditions, and can also help manage and in some cases reverse chronic health issues. (1)
Protect your brain health: In one study, people over 65 who exercised regularly were 47% less likely to develop dementia during the nine year follow-up period than those who did not exercise regularly. (2) Exercise helps boost blood flow to the brain and may stimulate brain cell growth and survival. It also reduces the risk of high blood pressure, type 2 diabetes and obesity, all of which are risk factors for dementia.
Keep living on your terms: Staying active and strong now can help you maintain your independence for longer and delay the move to assisted living. Doing a combination of strength and balance-based activities is also a good way to reduce the risk of falls, which can have serious implications for your independence, with around 30% of adults over 65 experiencing at least one fall per year. (3)
It keeps the body young: Exercising on a regular basis over a lifetime can make your body much younger physically than your chronological age. A study of men and women in their seventies who had been exercising for decades found that they had heart and lung capacities and muscle fitness like healthy people in their early forties. (4)
How much physical activity do I need?
The national physical activity guidelines for older Australians (aged 65 or older) recommend being active every day in as many ways as possible, and doing a range of physical activities that incorporate fitness, strength, balance and flexibility. It’s advised that you do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. (5)
Handy tips for moving more
Get your GP’s go-ahead: Many chronic health issues can actually be helped by physical activity, but it’s important to check in with your GP or other health professional for clearance before starting a new exercise program.
Pace yourself: If you haven’t exercised in a while or you’re starting a new fitness program, it’s important to start at a level you can manage easily, and gradually build up. Working closely with a Registered Personal Trainer will ensure you have a personalised exercise plan that’s tailored to your needs and physical capacity, as well as being fun and challenging.
Make exercise social: Whether you go with your partner, a friend, or attend an exercise group to make brand new friends, fitness with a fun, social aspect is likely to keep you going back for more. Try a dancing class like salsa or ballroom, join a swimming club, play badminton, table tennis or join your local Heart Foundation walking group (https://walking.heartfoundation.org.au/walking). You can also contact your local council to enquire about activities for seniors.
Take to the water: Aquatic classes and swimming are a great, low-impact way to stay fit and can be particularly beneficial for people with arthritis or joint issues.
Think outside the box: You don’t have to go to the gym or do a structured exercise class to stay active, if that doesn’t appeal to you. Things like gardening, walking the dog, bushwalking or kayaking are all great ways to get moving.
Factor in balance: Doing activities that require you to move your body in all directions such as yoga, dance, tai chi and even simple at-home moves like single-leg balancing, help hone your balance, in turn reducing the risk of falls and fractures.
Get active today
Find a Registered Personal Trainer, gym, wellness studio or activity in your area at fitnessaustralia.com.au
References:
- Australian Bureau of Statistics National Health Survey: First Results, 2017-18
https://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Chronic%20conditions~25 - Zhou Z, Fu J, Hong YA, et al, Association between exercise and the risk of dementia: results from a nationwide longitudinal study in China, BMJ Open 2017;7:e017497.
https://bmjopen.bmj.com/content/7/12/e017497 - Australian & New Zealand Falls Prevention Society: Info about falls
http://www.anzfallsprevention.org/info/ - Gries KJ, Raue U, Perkins RK, Lavin KM, Overstreet BS, D'Acquisto LJ, Graham B, Finch WH, Kaminsky LA, Trappe TA, Trappe S, Cardiovascular and skeletal muscle health with lifelong exercise, J Appl Physiol (1985).2018 Nov 1;125(5):1636-1645. https://www.ncbi.nlm.nih.gov/pubmed/30161005
- Physical Activity Recommendations for Older Australians (65 years and older)
https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864