It is now well known the importance of physical activity in determining our state of health and our longevity as well as the quality of life. Unfortunately, however, the thought often recurs that physical exercise is an exclusive activity for young and healthy subjects and therefore its importance as a means of prevention and therapy for older or sick subjects is underestimated. For these individuals, the role of physical exercise is often even more incisive and decisive and conditions the evolution of both the physiological process of aging and existing chronic diseases.
The paradox of physical exercise in the elderly subject
We have just stated that the elderly person is the one who would derive the greatest benefits from an adequate motor activity protocol, but paradoxically it is the one who does the least. In fact, from the Istat data it emerges that the subjects aged between 55 and 64 who practice regular physical activity are only 19%; a trend that undergoes a rapid decline of up to 5.4% in the over 75s. This situation is alarming if we consider that the lack of sufficient physical activity represents one of the greatest risks of infirmity and loss of autonomy.
A vicious circle
During the aging process a real one is established vicious circle: the progressive worsening of muscle and cardiorespiratory function causes a feeling of greater fatigue which in turn leads to a higher level of sedentarization. This condition favors a decrease in the mechanical stimuli applied and consequently a subsequent aggravation of the physiologically linked conditions to aging including sarcopenia, a decrease in bone density and a worsening of cardio-respiratory fitness. Undertaking a physical activity program turns out to be a winning choice to break this vicious circle, improve your health and benefit from a better quality of life.
The risks associated with physical inactivity in the elderly
We know how a sedentary lifestyle, and this applies to all age groups, is among the main risk factors for the development of chronic diseases such as cardiovascular disease, type II diabetes, overweight, hypercholesterolemia, hypertension, cancer, mental diseases, etc.
Physical exercise in the elderly individual, in addition to the prevention of these pathologies, plays a decisive role in trying to slow down the evolution of three particular situations that are physiologically created during the aging process.
What kind of physical exercise should you do?
The proposed physical exercise must certainly take into account the individual needs of each subject and be prescribed by movement specialists (graduates in motor science) under the recommendation of the sports doctor. The World Health Organization, however, provides us with indications regarding the recommended levels of physical activity for the elderly subject in order to promote his state of health: in particular, it is advisable to carry out 150 to 300 minutes of aerobic activity of moderate intensity or 75-150 minutes at vigorous intensity per week in order to stimulate the cardio-respiratory system and increase the level of fitness of the subject and thus encourage a better functioning of the heart pump, the formation of new capillaries and mitochondria. In addition, it is important to include tutorials of muscle strengthening with overloads and of stimulation of balance twice a week in order to stimulate the hypertrophic phenomenon and improve the components of muscle strength and power, bone density, balance and thus reduce the risk of fractures / falls.
The primary goals of physical activity in the elderly subject
The main objective that you want to achieve through an adequate program of physical activity is the achievement or maintenance offunctional independence of the subject, his autonomy and consequently keep his self-esteem and quality of life high. The elder needs to move for to live better and this implies being independent in housework, shopping, climbing stairs, moving weights and playing with one’s grandchildren. Moving is a weapon that we use in our favor to fully enjoy our life and old age, which we should all be proud of!
Author: Elisa Pastorio – Ratio System Centro Studi Castelli