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.
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
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
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