Recommendations for older people (65 years old and older)
- Be physically active for at least 30 minutes per day. The activity should be of moderate to high intensity and should extend beyond the usual short-term daily activities. If the 30 minutes is divided, each activity should last at least 10 minutes.
- Engage in physical activity at least twice a week for at least 20 minutes to maintain or improve physical fitness and muscle and bone strength.
- Perform stretching exercises at least twice a week for at least 10 minutes to maintain or improve flexibility. Further, perform regular exercises to maintain or improve balance.
- Physical activity in addition to the recommendations will have further health benefits.
What is moderate-intensity physical activity?
Moderate-intensity physical activity involves all types of activity/exercise which increase the pulse rate, and where you can continue talking at the same time. Examples of moderate-intensity physical exercise: cycling and walking to and from the supermarket, gardening, walking up and down stairs, going jogging and other types of exercise. The bottom limit for moderate-intensity physical exercise corresponds to walking at an average speed of 4 km/h.
What is usual short-term daily activities?
Usual short-term daily activities are defined in this context as the activities carried out frequently in daily life that are brief (less than 10 minutes) regardless of intensity.
Why improve flexibility and ability to balance?
Exercises that maintain or improve flexibility and ability to balance are intended to maintain the ability to carry out the activities of daily living and to reduce the risk of falling or otherwise sustaining injury in daily life.
Physical activity as part of treatment
People who have a diagnosis for which physical activity is part of treatment should be physically active in a form and quantity that is effective in relation to the diagnosis and consider their mobility.
Many of the problems faced by older people in their daily lives can be prevented through physical activity.
The benefits of being physically active are:
- less risk of falling ill
- improved quality of life
- less risk of falling over
- longer life-span