We all want to grow old, but not feel old. To have the best chance of aging healthily and with a lot of energy, it is advisable to exercise sufficiently. Yet many people over 65 do not meet these exercise guidelines. Only 40.3% gets enough exercise, according to research by Statistics Netherlands (CBS). But why is exercise so healthy for the elderly? And which forms of exercise are most suitable?
Why is exercise so healthy for the elderly?
It is important for the elderly to keep moving. Sufficient movement is the basis for maintaining mobility and self-reliance. Seniors who don’t move enough have broken bones more often. The strength in the muscles also deteriorates faster. Reduced muscle strength can cause problems with moving and lifting and increases the risk of falls. The risk of cardiovascular disease, diabetes and depression is also greater, according to data from the National Institute for Public Health and the Environment (RIVM).
Exercise also reduces the risk of dementia by no less than 30%. This is evident from data from Alzheimer Nederland. Exercise also has positive effects for elderly people with dementia. Thus, it reduces restlessness. Good movement exercises for demented elderly people are, for example, getting up from a chair, squeezing the hands and raising the knees. But daily chores such as setting the table and watering the plants are also good exercises.
Exercise for the elderly in a nursing home
Exercise is also important for elderly people living in a nursing home. Research by the TNO knowledge institute shows that the elderly in a residential care institution do not exercise enough. They often receive (unnecessarily) a lot of help with daily activities. By only taking over the actions that they really can no longer perform independently, they soon move much more. This increases their endurance and improves their muscle strength and sleep. Exercise therefore improves the quality of life for the elderly in a nursing home.
Exercise guidelines for the elderly
According to the exercise guidelines of the Ministry of Health, Welfare and Sport (VWS), the elderly should exercise moderately intensively for 150 minutes a week. This is according to data from the Independent Scientific Advisory Body for Government and Parliament . That equates to just over 21 minutes of exercise per day. It is also recommended to do bone and muscle strengthening exercises at least twice a week. For the elderly it is important to combine these with balance exercises.
Moderate intensity exercise
With moderately intensive exercise, the intention is to increase breathing. The heart rate also increases, which means that the blood is pumped around faster. Good examples of this form of exercise are gentle cycling, walking and swimming. But also household tasks, such as gardening, vacuuming and mopping are included. Research by Statistics Netherlands shows that slightly less than half of the over-65s meet the exercise guidelines. The majority of these elderly people get their exercise from walking and cycling. According to data from the National Institute for Public Health and the Environment .
Bone and muscle strengthening exercises
Bone-strengthening exercises consist of strength training and activities in which the body is loaded with its own weight. When the bones are regularly loaded, they remain strong for longer. At a later age, more bone is broken down than is created. Regular bone-strengthening exercises can slow down bone breakdown. Examples include climbing stairs, dancing and walking.
Muscle strengthening exercises are aimed at strength, endurance and maintaining and improving the strength in the muscles. At a later age, muscle mass decreases more and more quickly, making moving more difficult. Muscle strengthening exercises are a good way to prevent muscle loss. Examples include bodyweight exercises and endurance activities such as cycling and swimming. Bone and muscle strengthening exercises are performed more regularly by the elderly. For example, 74.5% meet the guidelines (CBS).
Balance exercises for the elderly
The elderly are more susceptible to losing their balance, for example due to high blood pressure or impaired vision. It is therefore recommended that the elderly perform balance exercises. These exercises are aimed at improving balance. A good balance ensures more balance, which reduces the chance of falling. In addition, it contributes to the reduction and prevention of hip, knee and back problems. Examples of balance exercises are exercises where you stand on your toes or get up from a chair without leaning on anything. But yoga exercises can also contribute to improving balance and stability.
Moving later in life
Although exercise is very important for seniors, there are a number of points to pay attention to. For example, people over the age of 65 are more susceptible to injuries. It is important to gradually build up exercise to prevent overload. Proper warming up and cooling down are very important. In addition, it is important for the elderly to adapt the training to existing physical complaints and to opt for appropriate exercise activities.
Suitable sports for the elderly
A suitable sport fits the (current) condition and sports history of the older person. Not all sports are suitable for elderly people with reduced strength or physical complaints. Moderately intensive exercise is enough, but more exercise is always better. Intensive (more) exercise can also be chosen. The following sports are generally very suitable for the elderly and the risk of injury is small:
- Tennis
Tennis improves endurance, it provides strong muscles and bones and it is good for the immune system, agility and balance. The risk of injury is small. - Fitness
Fitness has a positive effect on both physical and mental health. It is a good way of moving to prevent muscle loss in the elderly. In consultation with a physiotherapist, general practitioner or sports instructor, exercises can be performed that suit the elderly. - Swimming
Swimming is an excellent sport for the elderly. You will be carried in the water, minimizing the risk of injury. In addition, swimming trains all muscles. Gentle swimming equals moderately intensive exercise.
Exercises for the elderly at home
When moving outside or in the gym is not an option, moving at home is also a possibility. The advantage of a gym is that professional guidance is available. But moving at home can be very easy. For example, it is possible to participate daily in the exercises of the Netherlands in Movement. But there are also plenty of (fitness) exercises that can easily be performed at home by the elderly. In the video below from care institution Cordaan, some low-threshold exercises are performed.