It is well known that physical activity is important for the vast majority of people regardless of age, including older adults. There are many benefits of being active, as it is not only excellent for mental and physical health, but also helps improve quality of life, making older people functional and independent. This time, Dr. Jorge Solari, internist and geriatrician at Clinica Ricardo Palma, will give us more information on the subject.

Benefits

Performing physical activity brings many benefits to the elderly. Among them are:

• Improve functionality
• Prevent loss of muscle mass (sarcopenia)
• Prevent bone loss (osteoporosis)
• Improve blood circulation

Most recommended exercises

It is recommended for older people to perform at least 150 minutes (2 ½ hours) a week of moderate-intensity aerobic exercise, being active at least 3 days a week.

The activities that can be carried out are the following:

• Brisk walking or jogging
• Dance
• Swimming
• Riding a bicycle
• Lift small weights
• Use a resistance band
• Perform balance exercises to prevent falls

Recommendations

It is important to take some precautions before starting any physical activity. The key to success and injury-free starting a workout is to start slowly from your current fitness level and progress at a steady pace. To reduce the risk of injury, start a low-intensity exercise program, doing warm-up exercises before starting your regular routine and then cool-down exercises afterward. Drink water before, during and after your training session, even if you’re not thirsty. Dress in clothing and athletic shoes appropriate for the activity you are going to do.

Dr. Jorge Solari
Internist and Geriatrician at Clínica Ricardo Palma