Paola Machado – See good reasons to exercise at 60, 70, 80, 90 or older

As we age, our strength, mobility, and motor functions decline, which can lead to movement difficulties and compromise independence, quality of life, and even mental health. Common conditions after age 60 include:

– Sarcopenia (muscle wasting) and adynapenia, in which there is a reduction in strength, power, and muscle contraction response.

osteopeniawhat it affects the bones, making them more fragile and prone to breaking.

arthrosis, with alterations of cartilage structures such as tendons and ligaments, making them stiffer, less flexible and shorter, due to the decrease in the production of synovial fluid. The problem reduces the body’s range of motion and impairs mobility.

Isolated or combined, these factors can limit walking, generate deficits in balance, proprioception and postural stability, culminating in a greater risk of falls and fractures, one of the main causes of death in the elderly.

In addition to musculoskeletal changes, we also have a decline in cognitive abilities, which interferes with reasoning, the notion of time and space, and even the body’s reflexes and reaction time.

why exercise

Aging is inevitable, but you can have a better quality of life with a very simple solution: exercise!

And it’s never too late to start exercising: adapt the exercises to your current physical capacity (consult a physical education professional for this).

For those over 60, recent studies confirm that moderate physical activities such as weight training, functional training, walking and running are essential for healthy ageing.

Science demonstrates that during exercise there is an improvement in functional capacity —organic and cognitive functions—, generating autonomy, functional independence and reducing the risk of premature death from various diseases.

Benefits of doing activities like weight training and running:

  • Improved muscle strength and endurance

  • increased bone mineral density

  • postural support

  • improvement of balance

  • improvement of motor coordination

  • lower risk of falls and fractures

  • Improved memory and cognitive performance

Again, you can start exercising at age 60 or older and still benefit from it. Of course, it is essential to adopt a healthier lifestyle as soon as possible, focusing on quality of life. Only in this way will we be able to prolong and improve the relationship we have with our body. Invest today and reap the rewards in the short, medium and long term.

*Collaboration of Renata Luri, physiotherapist with a PhD from Unifesp at Clínica La Posture and Isadora Dariz Nunes, physical education professional from Unifesp with a postgraduate diploma in biomechanics and Manager of Personal La Posture

References:

Biehl-Printes, C. et al. Exercise practice and cognitive-motor function: a global guideline in managing the effects of aging. Audit study. Journal of sports and physical activity Volume 8, n.º 1, pp. 37-54, 2016.

Câmara, Lucas Caseri, Bastos, Carina Corrêa and Volpe, Esther Fernandes Tinoco. Endurance exercise in the frail elderly: a literature review. Physical therapy on the go [online]. 2012, v. 25, no. Two [Acessado 23 Dezembro 2022], pp. 435-443. Available in: . Epub 02 July 2012. ISSN 1980-5918. https://doi.org/10.1590/S0103-51502012000200021.

Cruz-Jentoft AJ, Baeyens JP, Bauer JM, Boirie Y, Cederholm T, Landi F, et al. Sarcopenia: European consensus on definition and diagnosis. Report of the European working group on sarcopenia in the elderly. Aging. 2010; 39(4):412-23.https://doi.org/10.1590/S1517-86922009000100002

Fatori, Camila de Oliveira et al. Dual task and functional mobility of the active elderly. Brazilian Journal of Geriatrics and Gerontology [online]. 2015, v. 18, no. 1 [Acessado 22 Dezembro 2022], pp. 29-37. Available in: . ISSN 1981-2256. https://doi.org/10.1590/1809-9823.2015.13180

Kemper, Carlos et al. Effects of swimming and resistance training on bone mineral density in older women. Brazilian Journal of Sports Medicine [online]. 2009, v. 15, no. 1 [Acessado 23 Dezembro 2022], pp. 10-13. Available in: . Epub February 26, 2009. ISSN 1806-9940. https://doi.org/10.1590/S1517-86922009000100002

Marinho, Marina Santos, Chaves, Priscila de Melo e Tarabal, Thais de Oliveira. Dual-tasking in Parkinson’s disease: a systematic review of randomized controlled trials. Brazilian Journal of Geriatrics and Gerontology [online]. 2014, v. 17, no. 01 [Acessado 22 Dezembro 2022], pp. 191-199. Available in: . ISSN 1981-2256. https://doi.org/10.1590/S1809-98232014000100018.

Pillatt, Ana Paula et al. What factors are associated with sarcopenia and frailty in community-dwelling older adults?. Brazilian Journal of Geriatrics and Gerontology [online]. 2018, v. 21, no. 06 [Acessado 23 Dezembro 2022], pp. 755-766. Available in: . ISSN 1981-2256. https://doi.org/10.1590/1981-22562018021.180165.

RIBEIRO, LLC; ALVES, PB; MEIRA, EP Perceptions of the elderly on the physiological changes of ageing. Science, care and health, Maringá, v.8, n.2, p.220-227, Apr.-Jun. 2009.

Santos, Marcelo Lasmar dos e Borges, Grasiely Faccin. Exercise in the treatment and prevention of older people with osteoporosis: a systematic review. Physical therapy on the go [online]. 2010, v. 23, no. Two [Acessado 23 Dezembro 2022], pp. 289-299. Available in: . Epub 07 July 2010. ISSN 1980-5918. https://doi.org/10.1590/S0103-51502010000200012.

Want I. Exercise and physical health musculoskeletal health and functional ability. Res Q sports exercise 1995; 66:276-85


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