Emily Durbin Green Prescription Advisor Sport Bay of Plenty

As we age, exercise and staying active is still important. Some of the main ailments that affect the elderly can be controlled with the correct exercise programme. These include but are not limited to arthritis, high blood pressure, heart disease, obesity, diabetes and osteoporosis.

In our older years, our range of movement often becomes limited. We stop reaching up to that top shelf or crouching down to the lowest cupboard. Everything happens on the bench in front of us. An exercise programme continually tests our bodies and enables us to work outside this comfortable range in activities of daily living such as preparing meals, shopping, doing house work and gardening. They help to improve walking gait and speed, balance, posture and decrease the risk of injuries.

This is especially true in the case of preventing falls. Falls are one of the leading causes of injury in those aged 65 and over; and a portion of those may experience a fracture. An exercise programme to help prevent falls would include balance, resistance and flexibility exercises, and weight bearing exercises such as walking to increase bone density. Tai chi and yoga are great ways to achieve flexibility and improve balance.

The majority of decreased muscle strength occurs after the age of 50; and after the age of 70, the rate of decline increases. Resistance exercises can help to increase bone strength, muscle mass and strength. For the very frail, strength training should make up the majority of the exercise programme rather than cardiovascular training as they need the strength and endurance to be able to get out of a chair and maintain balance to walk. If gym access is a possibility, using machine weights is ideal as they are put in the correct position to carry out the exercise safely. If not, exercises can still be done at home using the individuals our own body weight.

It is recommended that adults exercise for at least 30 minutes a day to receive the health benefits. But for the elderly five to 10 minute sessions at a time may be all they can do. Little and often is better than nothing at all. If you are interested in starting some exercise, it is best to begin with low impact options such as walking, aqua jogging or swimming, or on a stationary bike.

So to stay strong, fit and independent, especially in later years, exercise should be an essential part of life.