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Physical training

Physical activity has beneficial effects on older adults’ health, as well as their functional capacity and mobility. It also has a positive impact on mood, memory, and the ability to cope with everyday activities.

In group exercise settings, the social benefits of physical activity are particularly important. Physical activity helps prevent, manage, and rehabilitate many chronic health conditions.

Etusivu / Physical training

 Weekly Physical Activity Recommendations for Adults Aged 65 and Older

According to the World Health Organization (WHO), adults aged 65 and over are recommended to engage in the following activities to maintain functional ability and prevent falls:

  1. Multicomponent exercise training that includes coordination and balance exercises on at least three days per week.
  2. Strength training of at least moderate intensity on at least two days per week.
  3. Physical activity that maintains and improves cardiovascular endurance every week:
    • moderate-intensity activity: 2.5 to 5 hours per week, or
    • vigorous-intensity activity: 1 hour 15 minutes to 2.5 hours per week, or
    • an equivalent combination of moderate and vigorous activities.
  4. Reducing sedentary behaviour and incorporating as much movement as possible into daily life.

Diversity is emphasized in the physical activity recommendations for older adults

For older adults, strength and balance training are particularly important for maintaining functional ability and preventing falls.

The weekly recommendation for endurance-based physical activity can be spread across several days, and the daily amount of exercise may consist of short bouts of activity, such as climbing stairs and other forms of active everyday movement.

Moderate-intensity physical activity includes brisk walking, water aerobics, cycling, dancing, hiking, mowing the lawn, and similar activities that raise the heart rate while still allowing a person to hold a conversation despite becoming slightly out of breath.

Vigorous-intensity physical activity includes activities such as stair climbing, fitness classes, running, swimming, fast cycling, ball games, and energetic dancing. The intensity is considered vigorous when talking becomes more difficult because of breathlessness during the activity.

Everyday movement and regularly breaking up sedentary time form the foundation of an active lifestyle, even for those who already exercise regularly. For people who are not sufficiently active for their health, increasing movement in daily routines can also be the easiest way to get started.

 Tips for Increasing Daily Movement and Reducing Sedentary Time:

  • Park your car as far as possible from the entrance to the store.
  • Take an extra walk around the building when taking out the rubbish.
  • Keep the remote control out of easy reach.
  • Combine movement with everyday routines, for example, do 10 squats while making coffee.

Learn more: voitas.fi – ideas for physical activities