Physical Problems of Old Age

After stepping on old age (65 years and over), most people reduce their daily physical activity. Either because stamina has been greatly reduced, have certain health conditions, or because there is no chance. In fact, the elderly (elderly) actually have a lot of movement and physical activity every day. Over the age of 64, the elderly are more vulnerable to various health problems. With physical activity, you can prevent the emergence of health problems while keeping your body in top condition, even though you are entering old age. Then, how much physical activity needs for the elderly? Check out the complete information below.

Just like taking supplements, vitamins, or eating healthy foods and drinks, physical activity is also able to prevent various diseases and decrease bodily functions that lurk the elderly. You who already have certain diseases such as diabetes or stroke can also avoid the decline in health conditions. Here are the risks that can be avoided with adequate physical activity.

1. Train body balance

Older people are more prone to losing balance and falling. This can result in broken bones or even a stroke. Physical activity can be one way to practice body balance. Your muscles and coordination system will work better, and your reflexes also improve.

2. Prevent disease

Elderly people who are actively moving show a lower risk of disease such as osteoporosis, hypertension, stroke, coronary heart disease, diabetes, breast cancer and colon cancer. In addition, physical activity can also improve various bodily functions such as breathing, blood circulation, and endurance.

3. Maintain mental acuity

As we get older, the elderly usually experience a decline in cognitive function. Starting from memory, sharpness of mind, until the ability to manage emotions can be disrupted. Especially if you have always worked all day before taking retirement. The brain that is not sharpened every day will decrease its function faster. Physical activity is a way to hone a healthy brain. When you move and do physical activity, the nerves of the brain will work and build new healthy cells to replace cells that are damaged or dead.

Physical activity for the elderly should be adjusted to the condition and physical abilities of each. You can also consult a doctor to find out the limits that are safe for the body. However, in general the World Health Organization (WHO) encourages every elderly to meet the following physical needs.

• At least 150 minutes of moderate-intensity physical activity or 75 minutes of heavy-intensity physical activity for a week
• Every physical activity, make sure the duration lasts for at least 10 minutes
• If you are familiar with these minimum recommendations, make it a habit to have moderate physical activity for 300 minutes or heavy physical activities for 150 minutes a week
• Elderly people who have body coordination problems should do balance exercises at least 3 times a week
• Muscle exercises should be done at least 2 times a week

Moderate-intensity physical activities include short walks, relaxed biking, cleaning the house, going up the stairs, or gardening (hoeing, planting, weeding, etc.). Meanwhile, physical activity for the elderly with heavy intensity includes yoga, tai chi, swimming, jogging, long distance walking, cycling in the hilly lane, carrying small children aged 3 years and over, and playing badminton.

To determine which physical activity for the elderly is most suitable for your health condition, you should first discuss it with your doctor. If you are not recommended for heavy exercise, you can meet physical needs by routinely doing moderate physical activity every day for at least half an hour a day. To keep your balance balanced, you can do gymnastics, tai chi, or yoga. Meanwhile, to train muscles can actually be done with any activity that uses certain muscles, for example the hand muscles are trained by gardening every day.

If you have certain limitations in physical activity, move according to your ability. Also make sure you are not truly alone when doing physical activities or sports so that help can be given as soon as possible if at any time needed.

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