Remember, it is never too late to start being more active!
It can be easy to just sit in a comfortable armchair, particularly during the colder winter or the hotter summer months; but taking life too easy can actually speed up the slowing-down process in older age. Aim to minimize the amount of time spent sitting down for extended periods. You could do this by reducing the time you spend just sitting or lying down.
- Regular exercise can help reduce the impact of several diseases, such as osteoporosis, diabetes, high blood pressure, heart disease and stroke. Regular exercise can also reduce arthritis-related pain, prevent falls and fractures, and improve memory.
- Physical fitness can boost your mood, self-esteem, improve your sleep, and give you more energy, which is also important for your mental wellbeing
- International guidelines recommend that older adults do 150 minutes of moderate intensity activity per week, as well as strengthening exercises twice a week. You can start small and do more as you build up your strength.
Keeping active is key to staying fit, mobile and independent.
- Studies have shown that multi-component exercise consisting of strength, endurance, and balance training, can reduce the risk of falling.
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Even if you have not been exercising regularly and feel that you do not have the capacity to exercise, there are small things that you can do at home, that will increase your tolerance for exercise. If you are older and have shortness of breath, chest pain or any chronic condition, please check with your doctor prior to starting any exercise regimen.
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You can exercise anywhere you like – it does not have to be in a gym. Try to find things that can be part of your everyday routine, such as simple chair-based exercises, climbing stairs or taking regular walks around the garden or park. Or try simple exercises, such as lifting your arms while holding a water bottle, stretching your legs while sitting, or stretching an elastic band etc.
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You should also aim to do some activity to improve muscle strength on at least two days a week. Ask a licensed physiotherapist about what exercises are good for you.
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Your next aim should be to increase your activity so you build up to about 30 minutes activity on three to five occasions a week. Each activity should be sufficient to raise your heart rate and make you breathe faster and feel warmer.
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Also check out the following videos to help you get moving safely and have fun along with it:
Exercising regularly is one of the best things you can do to remain independent.
Why not contact a local community center, Qatar Museums or the National Library to see what activities they are offering. Or see if you can find an activity to do with friends or other people, such as walking or an exercise class. This is especially important if you finding you are spending a lot of time on your own.
