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Physical Activity for Older Adults. The University of Georgia Cooperative Extension Service. “Use It or Lose It”. Goes for both our minds and our bodies. How Does Regular Physical Activity Benefit You?. More energy, strength and flexibility Less risk of chronic diseases

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physical activity for older adults

Physical Activity for Older Adults

The University of Georgia

Cooperative Extension Service

use it or lose it
“Use It or Lose It”
  • Goes for both our minds and our bodies...
how does regular physical activity benefit you
How Does Regular Physical Activity Benefit You?
  • More energy, strength and flexibility
  • Less risk of chronic diseases
  • Prevention of bone loss (osteoporosis)
    • less risk of fractures
how does regular physical activity benefit you4
How Does Regular Physical Activity Benefit You?
  • Improvement in cholesterol and blood pressure
  • Maintenance of healthy weight
  • Reduced risk of falls and injuries
how does regular physical activity benefit you5
How Does Regular Physical Activity Benefit You?
  • Less depression, stress, and anxiety
  • Improved function in people with arthritis
what types of activities should you do
What Types of Activities Should You Do?
  • Daily physical activity of moderate intensity
  • Strength exercises
  • Flexibility exercises
regular physical activity
Regular Physical Activity
  • At least 30 minutes of moderately-intense physical activity most days of the week
    • Divide into 10-minute sessions if needed
types of beneficial activities
Types of Beneficial Activities
  • Moderately intense
    • Brisk walking
    • Bicycling
    • Swimming
    • Dancing
    • Vacuuming
    • Sweeping floor
    • Yard work (mowing, raking, digging)
ways to increase lifestyle activities
Ways to Increase Lifestyle Activities
  • Use stairs more often
  • Walk to neighbors instead of driving
  • Do some gardening
  • Take dance lessons
  • Play golf or tennis
strength exercises
Strength Exercises
  • 2-3 days per week to improve strength and endurance
  • Improves ability to perform daily activities and helps prevent muscle weakness
strength exercises11
Strength Exercises
  • Free weights
  • Ankle/wrist weights
  • Traditional strengthening machines (Nautilus)
    • 1 set of 8-12 repetitions
flexibility exercises
Flexibility Exercises
  • To maintain and improve flexibility, coordination, and balance
  • Do every day
    • Range-of-motion
    • Stretching
activities for people with disabilities
Activity does not need to be strenuous (low-impact)

Should be done daily

Swimming

Water exercises

Stretching

Chair exercises

Light weight lifting

Gentle yoga and tai chi

Activities for People with Disabilities
make activity a bigger part of your daily life
Make Activity A Bigger Part of Your Daily Life
  • Find activities that you enjoy
    • Find others to join you. Partners make it more fun.
make inactivity a smaller part of your daily life
Make Inactivity A Smaller Part of Your Daily Life
  • Spend less time in front of the TV, computer, sitting, and lying down
getting started
Getting Started
  • Talk with your doctor to find out what level of activity is safe for you
  • Set specific activity goals
    • Start slowly and build up to increasing levels
    • Try to be active for at least 30 minutes a day
points to remember
Points to Remember
  • You can increase your quality of life and health by becoming more physically active
  • A healthy physical activity program for older adults includes:
    • Regular physical activity for 30 minutes a day
    • Daily stretching and flexibility exercises
    • Strength exercises 2-3 times per week
  • Use it or lose It!
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