Exercises that can lengthen older adults’ lives
GETTING enough physical activity is vital for your health at any age. Guidelines recommend that adults get at least 150 minutes (or two and a half hours) of moderate exercise each week. But does it matter what types of activities you do?
A team of researchers asked this question about older adults. They looked at data from more than 250,000 participants in a national survey. People answered questions about their participation in seven different recreational activities. These included running or jogging, swimming, racquet sports, golf, and walking. The survey also tracked cycling and other aerobic exercise.
Participants were first surveyed in the 1990s. Their average age was 70 when they responded to the last survey.
The researchers examined the risk of death during the 12-year study. They compared how different levels and types of physical activity lowered that risk.
Older adults who got the recommended amount of activity had a 13 percent lower risk of death compared with those who were inactive. Playing racquet sports or running showed the greatest risk reductions. But all activities provided benefits.
Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Adults should do muscle-strengthening activities at least two days a week and at least 150 minutes (2 1/2 hours) a week of moderate-intensity aerobic exercise.
According to National Institutes of Health (NIH), endurance exercises improve the health of your heart, lungs, and circulatory system; flexibility or stretching can improve a person’s flexibility to make everyday activities easier; balance exercises help prevent falls and can help improve balance; and strength exercises can help one stay independent and prevent fall-related injuries.
