Physical activity information for adults over 60

Be active and healthy as you get older

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Introduction 4

Challenges to health and wellbeing as you age 6

Physical activity guidelines for older people. 8

Guidelines 10-21

1. Spend as little time as possible sitting 10

2. Any activity is better than nothing 12

3. How much physical activity should I do? 14

4. I already do lots of physical activity 16

5. Improve muscle strength 18

6. Improve balance and co-ordination. 20

Further information. 22

Pictures and quotes in this booklet are from active older people in Leeds. Each quote was not necessarily given by the person in the picture.

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Contents

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“ Since having a heart attack, I exercise 3 times a week and have lost 4 stone in

6 months. My cholesterol level has gone down. I enjoy meeting new people and occasionally we go out for lunch”

People are living longer. While looking forward to more quantity of life, it is important to look after yourself so that you have quality of life as well.

Average life expectancy in Leeds in 2001 was 78.4 years compared to 80.28 years in 2010. This is expected to continue to rise.

When questioned, this is what older people say is important for them as they get older:• Be pain free• Be able to get out and about• Be independent

Participating in regular physical activity will help you to continue to do the things that are important to you for longer.

If you are concerned about cost, there are a range of activities to try which cost no or little money.

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Introduction

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“ Exercise has improved my stress levels and I feel great”

The major challenges to health and wellbeing due to inactivity as people age are: • Heart disease• Type 2 diabetes• Loss of muscle strength• Reduction in bone density – leading to fractures• Osteoporosis• Loss of mobility• Memory problems and dementia• Increased risk of injury due to falling.

Participating in regular physical activity will help you to prevent or slow down the development of these.

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Challenges to health and wellbeing as you age

Read on to find out what the 6 physical activity guidelines for older adults are and how to put them into practice.

“ Since exercising I feel fitter, am not as breathless, have more energy and my joints feel easier”

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In 2011 specific physical activity recommendations for older people were published for the first time.

There are 6 guidelines for older people. They have been developed as a whole body approach. It is important to exercise your heart and lungs, plus your muscles for strength, balance and co-ordination.

This booklet aims to show you how to put these guidelines into practice and adopt an ‘Active Ageing’ lifestyle, to improve and maintain your health and wellbeing. Some health and wellbeing benefits of physical activity can be found in the table below:

These guidelines are suitable for all fitness levels. You may need to adapt some activities to give consideration to advice from medical professionals, for example following a hip or knee replacement. If unsure speak to your doctor and / or a trained fitness instructor.

Health benefits Wellbeing benefitsReduce risk of heart disease, stroke and high blood pressure

Relieve stress and tension

Prevent or manage obesity / diabetes Increased energyImproved cognition Improved self-esteemLower cholesterol levels Social interactionReduce risk of some cancers Prolong independenceReduce risk of osteoporosis Better sleep habitsImprove mobility and flexibility Have fun

Physical activity guidelines for older people

“ I do circuit training, fitball, yoga and TRX class. It gives me confidence meeting people and also we have fun”

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Sitting down too much is not good for your health; it means you are not using your body enough to keep it in good condition.

Experts recommend breaking up long periods of sitting.

Exercise instructors often say “Use it or lose it”.

Ideas to minimise time spent sitting:• Reduce time spent watching TV• Take regular walk breaks in the garden• Walk part of the way of a long bus or car journey

Activities of daily living:• household chores• using stairs• actively playing with grandchildren.

Moving with a purpose:• walk to the shops• walk to visit a neighbour• go to garden centres, shopping centres or parks with safe walking routes.

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Guideline 1Spend as little time as possible sitting

“ Makes me feel better, healthy and active. Get out. Meet people”

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• Spend less time sitting• Be active around the house• Move with a purpose

If you are currently inactive, it is never too late and you are never too old to start being physically active.

Start by taking part in small amounts of physical activity, you will feel some benefits.

Build this up to being active on a regular basis. Doing more physical activity provides greater health and wellbeing benefits.

Taking part in the recommended levels will reduce the risk of developing many chronic diseases.

You have a broad range of choices when thinking about being physically active:

Active living: • Household chores, gardening or DIY

Active travel:• Walking, cycling, using the stairs

Active recreation:• Walking, cycling, swimming, dancing• Playing with grandchildren• Fitness class, gym, aqua aerobics

Active sport:• Badminton, racket ball, table tennis, bowling

Be creative, there are many more activities you can do.

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Guideline 2Any activity is better than nothing

“ I come to classes 5 times a week, have met lots of new people and made new friends”

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• If you don’t do anything, do something• If you do something, do more• Do it with friends

The amount of physical activity that has been found to benefit health is 150 minutes (2 and a half hours) per week of moderate intensity activity. This should not be done in one go, you should accumulate this over a number of days.

If you are starting out or don’t have much time you can split the time in to blocks of at least 10 minutes. Another way is to do 30 minutes of moderate physical activity on 5 days each week.

What is moderate intensity?

Moderate intensity is when:• you become warmer• breathing is increased• your heart beats faster than usual• you can still have a conversation

Please be reassured that these are normal responses to physical activity and is necessary to improve your fitness.

Tip – Think about the amount of effort you are using to do the activity on a scale of 0 to 10, with 0 representing lying down at rest and 10 representing an effort that can’t be sustained. When your effort is 5 on the scale, you are at a moderate intensity.

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Guideline 3How much physical activity should I do?

low moderate vigourous0 1 2 3 4 5 6 7 8 9 10

“ I like taking part in activity instead of being at home. I have a purpose instead of watching TV”

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• 150 minutes per week• Periods of at least 10 minutes• Moderate intensity

If you are already participating in regular physical activity at a moderate level, you can achieve comparable benefits by participating in 75 minutes a week of vigorous intensity physical activity.

Alternatively you could do a combination of moderate and vigorous intensity.

What is vigorous intensity?

Vigorous intensity is when:• you get warmer• breathing is harder• your heart beats rapidly• it is difficult to carry on a conversation

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Guideline 4I already do lots of physical activity

Tip – Using the scale of perceived effort on a scale from 0 to 10. Vigorous intensity is an effort of 8.

Examples include running and climbing stairs.

low moderate vigourous0 1 2 3 4 5 6 7 8 9 10

“ I feel healthy and have fun. I walk in the Dales every week and go mountain walking in the Alps once a year with good friends I can rely on”

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• 75 minutes of vigorous intensity per week

• Combine moderate and vigorous activity

Exercise to improve muscle strength on at least 2 days per week.

This is in addition to the 150 minutes per week of moderate intensity physical activity.

It is important to break this down across the week and allow a day to rest in between, for your muscles to recover.

Physical activity to strengthen muscles involves working your muscles against resistance. This can be your own body weight, hand weights, resistance bands or resistance machines in a gym.

You should aim to strengthen all the major muscle groups in your body.

Examples include:• carrying or moving heavy loads, groceries• activities that involve stepping and jumping, dancing• chair aerobics

For formal instruction you should go to a leisure centre / gym.

For more strength activity ideas to do at home, see the Age UK resource. “Preventing falls. Strength and balance exercises for healthy ageing”

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Guideline 5Improve muscle strength

“ The first time I went to a gym I felt very self-conscious. After going a few times, I realised no one was looking at me”

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• Work your muscles against resistance• 2 days every week• Allow a day to rest in between

Do some activity to improve your balance and co-ordination on at least 2 days of the week; this will help to maintain independence and reduce the risk of falling.

This is in addition to the 150 minutes per week of moderate intensity physical activity.

To improve your balance you need to challenge it by doing activities while standing or moving about.

At home you can:• Stand on one leg for a while• Go up onto tip toes and back down• Walk heel to toe

You might like to try an activity on your own, with a friend or in a group:• Dancing• Tai Chi• Yoga• Bowling• Badminton• Tennis• Table tennis• Exercise classes where you are standing

Tip – If you normally walk with support, try to stand or walk without that support. Switch between using and not using the support.

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Guideline 6Improve balance and co-ordination

“ I attend because I enjoy the activity”

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• Do activities while standing• 2 days every week

Contacts for activities

Active Life – a range of activities just for older adults in Leeds City Council leisure centres. Visit www.leeds.gov.uk/sport

Age UK Leeds – supporting the wellbeing of older people for a fulfilling and enjoyable experience in later life.Phone 0113 389 3000 or visit www.ageuk.org.uk/leeds

EXTEND – gentle exercise to music. Visit www.extend.org.uk/classes

Leeds Let’s Get Active – supporting inactive people to get active.Visit www.leedsletsgetactive.co.uk to register. Walking for Health – join others for a walk. Suitable for all fitness levels and abilities. Visit www.walkingforhealth.org.uk to find your local walks.

Resources

Age UK, Falls prevention. Strength and balance exercises.Visit www.ageuk.org.uk/health-wellbeing/keeping-fit/preventingfalls

Alzheimer’s Society. Physical activity for people with dementia.Visit www.alzheimers.org.uk/factsheet/529

Later Life Training. Resources to support exercise for older people.Visit www.laterlifetraining.co.uk/resources/resources-for-older-people

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FurtherInformation

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Other sources of useful physical activity information

BHF National Centre, physical activity and health.Visit www.bhfactive.org.uk/olderadults

Leeds DirectoryPhone 0113 391 8333 or visit www.leedsdirectory.org

Leeds Let’s ChangePhone 0113 843.4538 or visit www.leedsletschange.co.uk

Sources of information used to develop this booklet.

BHF National Centre. Physical Activity and Health.Interpreting the UK physical activity guidelines for older adults (65+), July 2012.

Start Active, Stay Active: a report on physical activity from the four home countries’ Chief Medical Officers, July 2011.

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1. Plan what you are going to do and when.2. Set a start date and stick to it – no excuses!3. Set yourself achievable goals to help keep you

motivated.4. Keep a record of your progress. (See below).5. Share your success with family and friends.

Keeping a record of your progress.Write down what you plan to do in a diary, on a calendar or use a 7 day activity diary, like the example in this booklet.

As you complete each activity make a note of how many minutes of moderate activity you have done and when the activity involved strength, balance and co-ordination.

This will help you to keep a weekly total, remember you are aiming for 150 minutes of moderate activity and activities involving strength, balance and co-ordination on at least 2 days spread across the week.

Tips to Get You Started and Keep You Going

Please see reverse for your 7 day activity diary

Free activities at a location close to you, including:

• Gym sessions

• Swimming

• Health walks

• Beginners running

• Family sport activities

If you are interested in taking your first steps towards a more active lifestyle,

then why not sign up to Leeds Let’s Get Active!

Please visit www.leedsletsgetactive.co.uk or call 0113 395 0160

to learn more about the programme and register.