If your loved one stays physically active as they grow older, they will experience better health than less active older people.¹ This means that no matter the age of the person you care for, it’s never too late to help them be stay fit.¹

Physical activity, along with a healthy balanced diet, provides a range of important benefits that can help older people stay healthier and happier. The benefits of exercise in older people include^1,2: 

• Improved strength and mass of muscles
• Improved strength and density of bones
• Better control of weight, blood pressure and blood sugar
• Reduced risk of heart disease
• Keeping joints flexible
• Helping to manage pain
• Reduced stress and improved mood

To help keep muscles and bones strong, physical activity should include some strength or resistance exercises.² These exercises can be a part of everyday activities, for example:

• Lifting and carrying objects (e.g. groceries)²
• Climbing stairs (instead of using the life/escalator)²
• Gardening (e.g. digging and moving soil) ²
• Bodyweight exercises, modified to be more suitable for older people (e.g. pushups against a wall)^2,3
• Resistance training with weights, bands or specialised equipment²

Tips for encouraging the person you care for to be more active:

• Start out small, e.g. 10 minutes of physical activity once or twice a day, and then try longer periods²
• Try to find activities they like, and then make them a regular part of their daily routine²
• You can participate in activities like walking or gardening with them to keep them company²
• Involving a friend or relative can help keep them committed and motivated²
• Another way to make physical activity sociable is to join a club, society or seniors’ group²
• If your loved one receives help with household chores like cleaning or gardening, encourage them to still be involved where they can – this also can help maintain their sense of independence

If you care for someone with chronic health problems like diabetes, arthritis or heart problems they can still benefit from exercise, but it might be necessary to choose activities that suit their abilities (e.g. swimming or water aerobics is a good choice people with arthritis).² Their doctor, a physiotherapist, or other healthcare professional can advise which activities are most appropriate.

By helping your loved one stay active, you can help protect their muscles, protect their health and help them age strongly.

References

1.BetterHealth Channel. Physical activity for seniors. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-for-seniors.

2. Australian Government Department of Health. Choose Health: Be Active: A physical activity guide for older Australians. Available from: https://www1.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-choose-health.

3. Queensland Government. Over 60’s Workout. Available from: https://www.healthier.qld.gov.au/wp-content/uploads/2015/07/QueenslandHealth-HealthierHappier-FactSheet7-Over-60s-Workout.pdf

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