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YOUR HEALTH
Including a physical exercise routine in old age helps prevent diseases, experts warn
With the population’s longevity increasing, exercise is important to ensure physical and mental health
Published on October 24, 2024 at 08:59
An active routine also prevents the loss of natural muscle mass as we age (Image: kudla | Shutterstock) Credit: Image: kudla | Shutterstock
A survey published by the American College of Sports Medicine, a global reference when it comes to sports medicine and fitness, highlights the importance of exercise to ensure the physical, mental and emotional health of elderly people. The document is the result of a survey carried out every year by the institution, focusing on professionals in the fitness sector.
For Brazil, the report points out that in first place in trends are physical conditioning programs for the elderly. “The data brought by the document are excellent and essential, as the aging of the population requires numerous essential interventions in relation to the needs of this population, including physical and mental self-care, which guarantees greater longevity, independence, quality of life and health”, assesses the physical educator Larissa Fidelis da Silva, from Espaço Einstein: Esporte e Reabilitação, from Hospital Israelita Albert Einstein.
Orthopedist and traumatologist Moisés Cohen, professor at the department of Orthopedics, Traumatology and Sports Medicine at the Federal University of São Paulo (Unifesp), has the same view. “It is essential that we focus on exercise for the elderly. With increasing life expectancy, there is a greater risk of falls, chronic diseases and cognitive impairment, which we can help combat with specific fitness programs”, says Cohen, who also works at Einstein.
Starting to exercise is not an easy task for anyone, much less for older people who often don’t feel so willing and are afraid of getting hurt. But it is important to understand: when the training program is carried out by a professional in the field and has good guidance, the risk of injury is very small and the amount of benefits is enormous.
“We can highlight the increase in muscle mass, strength and power; improves body composition and cholesterol levels; reduction of oxidative stress markers, a problem triggered by the damaging action of free radicals; and combats diabetes, hypertension, osteoporosis and Alzheimer’s”, highlights Larissa Silva.
And the list doesn’t stop there. According to Cohen, an active routine also prevents sarcopenia, the loss of muscle mass natural with advancing age. “In addition, it enhances balance and proprioception, which is essential to prevent falls, improves cardiovascular and respiratory health, works on autonomy and helps with weight control”, adds the orthopedist. All this without mentioning the gains to mental health, such as relief from depression and anxiety, which is reinforced by the socialization offered by physical activities, especially group activities.
The recommendation of the World Health Organization (WHO) is that, from the age of 65, people should do moderate activities at least three days a week, involving aerobic, muscle strengthening, flexibility, strength, motor coordination, agility and balance. Beginners should start with lower intensity and shorter workouts and gradually increase them.
“In this case, it is essential to focus on the issue of motor learning: you first need to learn how to make the movements correctly, performing the contraction of the muscles correctly, avoiding overload on the joints, and then progress in relation to volume, intensity and variations of exercises. ”, says the physical educator at Espaço Einstein.
Those who are already accustomed to working out and are in good physical health can undertake more intense training and reach the WHO recommendation for adults in general: 150 to 300 minutes per week of moderate activity or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity. . In all cases, it is essential that the modality is enjoyable for the person who practices it and fits into their routine, which increases adherence.
In addition to exercising with the guidance and supervision of professionals, the ideal is for elderly people to take a few more measures. “Considering that this population is more vulnerable, it is essential to adopt specific care to prevent injuries and complications, such as regular medical appointments and check-ups, adequate hydration and appropriate clothing and footwear, which help prevent injuries and facilitate the body’s thermal maintenance” , recommends Cohen.
Larissa Silva also highlights the importance of the participation of a physical education professional in this entire process, as he or she will carry out an individual analysis of each student and will be able to monitor them closely. The sooner a person starts moving, the greater the benefits of a more active life — regardless of age.
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