Exercise should be part of everyone's daily routine. Age is no excuse. Elderly people who include exercise in their daily lives enjoy better overall health, mobility and flexibility. Don't be put off by the label 'elderly'. That's just a word. Think about health, fitness and the ability to enjoy life to the full.

What are the benefits of physical activity?

Exercise is a great way of having fun and of socialising. It also helps

• maintain physical, mental and social health;
• you to remain independent and able to keep on doing all the things you enjoy doing on your own even as you age;
• reduce the risk of developing certain diseases and conditions associated with older age;
• ease symptoms and complement medical treatment if you suffer from conditions such as heart disease, arthritis or diabetes;
• to resolve problems with balance and walking;
• control high blood pressure;
• reduce feelings of depression and controls your mood swings;
• to improve and maintain aspects of cognitive functions such as memory, organisation and planning of tasks.

 

Physical activity or exercise?

Many people confuse the terms 'physical activity' and 'exercise'. Both offer numerous benefits and both get you moving but there are some differences. Physical activities are what you do while moving about during your daily routine. Examples of physical activity include walking to the shops, housework, gardening and taking the stairs instead of the lift. Exercise is a structured physical activity that is planned and repetitive, such as attending a walking club or an aerobics session.

Before deciding on what type of physical activity or exercise you want to involve yourself in, it is important to check your physical condition. »

Discuss your options and aims with your doctor. You need to talk about what type of exercise is suitable for you and how to manage any medical condition you might be suffering from. Special care should be taken if you suffer from:

• frequent dizziness and shortness of breath
• chest pain
• irregular heart beats
• frequent fever which causes muscle pain
• uncontrolled weight loss
• problems in your retina
• recent hip and / or back surgery
• hernia.

Think about your exercise aims and plan your exercise accordingly. For example, if your only aim is to maintain a good breathing rate, then brisk walking and light swimming will be enough. If you aim high and you want to complete the half-marathon, then your exercise programme will definitely be totally different.

Types of exercise

Exercise types which are suitable for elderly people fall into four categories.

• Endurance activities increase your breathing and your heart rate. If you have breathing or heart problems, consult your doctor about this type of exercise. Endurance activities help you keep up with everyday activities, help improve your heart, lungs and circulatory system and help reduce the risk of other health problems. Endurance activities include brisk walking, cycling, dancing, swimming and repetitive household chores such as gardening.
• Strength exercises are ideal to help you remain independence because even the smallest increase in muscle strength can make a difference. Strength exercises usually involve weights and these must be done after consultation with a professional in order to avoid injuries.
• Balance exercises are also very important to help reduce the risk of falls in elderly people.
• Flexibility exercises help you perform better movements in all parts and main joints of your body.

 

You can build physical activity into your daily routine to help maintain your overall fitness and health. The following are some everyday activities which you can do in the comfort of your home and extended environment. You might think it's strange to classify these actions as physical activity but they involve the use of major muscle groups and joints in your body. The activities are grouped according to the four exercise categories mentioned above.

• Endurance activities: walking to church, pushing your grandchildren on the swings and raking the leaves in your backyard.
• Strength activities: lifting bags which are slightly heavy, carrying baby or toddler grandchildren, and stacking the larder after shopping.
• Balance activities: standing on tiptoes to reach a high shelf, walking on a narrow sidewalk paying constant attention, going up the stairs.
• Flexibility activities: bending over to tie your shoelaces, making the bed, hanging the laundry.

 

Setting goals

Once you have spoken to your doctor and are well informed about what your physical condition permits, it is time to set your goals. Having firm goals in mind will motivate you more to start being active and to remain consistent.

Start with short-term goals and move to long-term ones. Examples of short-term goals include setting-up a walking routine with your best friend or attending a weekly fitness class in your neighbourhood. Some Local Councils organise fitness classes. Contact the one in your area to see what's on offer.

If you are already fairly active, set goals related to the distance or duration of the activity which you frequently do. If you walk briskly for half an hour daily, try to increase the walk to 45 minutes. If you swim twice a week in the summer, aim to swim at least three times a week.

When it comes to long-term goals, your focus should be on what you would like to achieve in six months' time. For example, you might aim at reducing your blood pressure reading or work up towards taking part in the next President's Solidarity Fun Walk.   

 

Make sure you're well equipped

Using the right clothes and equipment is essential if you are to achieve your fitness goals and exercise safely. One of the most important things is to use the right kind of shoes.  When buying shoes for exercise, concentrate on the quality and function rather than just the appearance. Good, well-designed shoes will help you maintain your balance, protect your feet and keep you moving comfortably.

Ask the shop assistants to guide you choose the ideal shoes for the activity you intend to pursue.  Look for shoes with heel support, enough room for your toes and a cushioned arch.  Check that your shoes fit well and provide the appropriate support.  Once you start using them, check them often and replace them when they're worn out. 

 

Last word

So here you are, ready to start. Now, you just have to keep in mind the following three points.

1. Be consistent and include exercise in your everyday life. Change your attitude and be positive about being active. Reduce the use of your car, walk more and before placing a new carton of milk in your fridge, why not lift it up and down eight times as part of your daily strength routine? Involve your relatives and friends in your routines so that it is more fun.

2. Include all four types of exercises. On the internet you can find lots of ideas and many different exercises which you can choose from, but seek guidance from experts before starting on a new type of activity. There are many different exercise programmes that are planned specifically for elderly people, including programmes organised by Sportmalta and by Local Councils.

3. Plan for breaks in your routine. If something unpredictable happens and you have to stop exercising for a few days, do not be too hard on yourself. Resolve to start again once this particular period passes. Speak to  your doctor about when you can resume exercising and try something new to motivate yourself again.›‹