Ageing processes are not only changes that are visible at first glance, such as wrinkles or greying hair. Those are also multiple changes within our bodies that give us a reason for concern. When we think about the passing time, we feel helpless because, let’s be honest, we age faster and faster.
According to the Polish Centre for Physical Fitness Research (Narodowe Centrum Badania Kondycji Fizycznej), even though the average life expectancy is getting longer, the ageing processes definitely start sooner. Physical activity is a way to take control over the impact of time on your body and slow down the ageing processes.
Activity – the recipe for youth and life force
WHO recommends that, as part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity. The exercises should be done on 3 or more days a week, to enhance functional capacity and to prevent falls.[i] Regular exercises may stop the development of at least 20 chronic diseases[ii] that seniors may experience.
Research shows that physical activity is beneficial for the cardiovascular system because it has an influence on the level of core risk factors of cardiovascular diseases: it lowers the blood pressure, improves the lipid profile, prevents obesity, improves glucose tolerance, reduces inflammatory processes, has an influence on the sex hormones concentration, and also has a positive impact on the endothelial function by making the arterial walls more flexible[iii]. Furthermore, physical activity:
- improves the capacity of the cardiovascular and respiratory systems, and delays the symptoms of related diseases,
- increases the vital capacity of lungs, the breathing depth and the amount of oxygen used,
- improves body posture,
- improves oxygen supply to your body,
- increases muscular strength,
- prevents obesity and improves digestion,
- strengthens and stabilizes your joints, thus preventing their degeneration,
- eliminates or decreases balance and motor disorders,
- improves your immunity and reduces fatigue.
[i] Liu, CK. and Fielding, RA. Exercise as an intervention for frailty, Clin. Geriatr. Med. (2011).
[ii] E. Biernat, Aktywność fizyczna w życiu współczesnego człowieka, [in:] e-Wydawnictwo Narodowego Centrum Badania Kondycji Fizycznej, 2014, pp. 1-2.
[iii] E. Biernat, Aktywność fizyczna w życiu współczesnego człowieka, [in:] e-Wydawnictwo Narodowego Centrum Badania Kondycji Fizycznej, 2014, pp. 1-2.
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Ruch – recepta na młodość i witalność
Zgodnie z zaleceniami WHO w ramach swojej cotygodniowej aktywności fizycznej osoby starsze powinny wykonywać wieloskładnikowe różnorodne, ćwiczenia fizyczne, które kładą nacisk na równowagę i trening wzmacniający mięśnie z umiarkowaną lub większą intensywnością. Ćwiczenia te powinny być wykonywane 3 lub więcej dni w tygodniu, aby zwiększyć wydolność i zapobiec upadkom.[i] Regularne ćwiczenia fizyczne mogą zatrzymać rozwój co najmniej 20 chorób przewlekłych[ii], które towarzyszą seniorom.
Badania wskazują, że aktywność fizyczna jest korzystna dla układu sercowo-naczyniowego, ponieważ wpływa na poziom podstawowych czynników ryzyka chorób układu krążenia: obniża ciśnienie tętnicze, poprawia profil lipidowy, zapobiega otyłości, poprawia tolerancję glukozy, zmniejsza procesy zapalne, wpływa na stężenie hormonów płciowych, a także wywiera korzystny wpływ na funkcję śródbłonka, uelastyczniając ściany naczyń krwionośnych[iii]. Ponadto, aktywność fizyczna:
- Poprawia wydolność układu krążenia i oddychania oraz opóźnia pojawianie się objawów tych schorzeń,
- Zwiększa pojemność życiową płuc, głębokość oddechu i zużycie tlenu,
- Poprawia postawę ciała,
- Usprawnia zaopatrzenie organizmu w tlen,
- Zwiększa siłę mięśniową,
- Zapobiega otyłości i poprawia trawienie,
- Wzmacnia i stabilizuje stawy, zapobiegając zmianom zwyrodnieniowym,
- Usuwa lub zmniejsza zaburzenia równowagi i koordynacji ruchów,
- Poprawia odporność i zmniejsza uczucie zmęczenia.
[i] Liu, CK. and Fielding, RA. Exercise as an intervention for frailty, Clin. Geriatr. Med. (2011).
[ii] E. Biernat, Aktywność fizyczna w życiu współczesnego człowieka, [w:] e-Wydawnictwo Narodowego Centrum Badania Kondycji Fizycznej, 2014, s. 1-2.
[iii] E. Biernat, Aktywność fizyczna w życiu współczesnego człowieka, [w:] e-Wydawnictwo Narodowego Centrum Badania Kondycji Fizycznej, 2014, s. 1-2.
Just 10 minutes of exercising will improve your mood
What is more, benefits from physical activity also apply to your nervous system – physical activity supports your intellectual prowess and reduces nervous tension or symptoms of depression. Your quality of sleep and well-being get better, which has a direct impact on slowing the ageing processes of the body.
Unfortunately, there is a visible drop in physical activity among the majority of elderly people; it comes down to their daily routines, such as shopping, cooking, cleaning, working or taking care of their grandchildren. Meanwhile, by maintaining a high level of physical activity in the old age, you can remain self-reliant and independent.[i]
According to University of Michigan researchers, just 10 minutes of exercising can improve your mental condition. People who exercise for at least 30 minutes three times a week are roughly 30 percent more likely to consider themselves happy. For complete data, please read the 2022 MultiSport Index Report.
Physical effort is directly related to the so-called successful ageing. It slows down dementia and Alzheimer’s disease.[ii] It can also be a form of entertainment and socialising, and as such, it is an effective way to prevent a situation where elderly people feel isolated and lonely. Nothing but benefits, right?
[i] M. Kaczmarczyk, E. Trafiałek, Aktywizacja osób w starszym wieku jako szansa na pomyślne starzenie, [in:] Gerontologia Polska, Vol. 15, No. 4, 116–118 ISSN 1425–4956.
[ii] Rovio S., Kareholt I., Helkala E.L., Viitanen M., Winblad B., Tuomilehto J., Soininen H., Nissinen A., Kivipelto M., Leisure time physical activity at midlife and the risk of dementia and Alzheimer’s disease. Lancet Neurol., 2005, 4:705-711.
Our bodies are made for movement at any age
Good, you know that already. You do sports, or at least you take the stairs rather than the elevator and go for a walk rather than go by tram. You know what NEAT is and you manage your training time in an informed manner. And what about your parents or your grandparents? You want them to maintain good health and be around for many years to come, right?
You probably don’t think about your parents as elderly people. After all, 60+ is only a number. However, you can take care of their physical activity so that you can enjoy longer biking routes, walks, football or just being together.
We know that you want the best for them – we are here to help you: how about the MultiSport Senior Card? As part of the MultiSport Senior Programme, you can now use the sports and recreational facilities all over the country. People who are sixty or older can take advantage of over a dozen activities, such as the swimming pool, fitness classes, salt room or dancing, once a day (until 4:00 pm). You can start with Nordic walking or aqua aerobics together. Are you worried about the mental condition of your mom, dad or grandparents? Read carefully which exercises support the brain.
Remember: there is no lower or upper age limit on when to start physical activity. Physical activity adapted to the needs will bring a number of benefits – it’s good for your health, your beauty and fitness (including your mental health). It’s like a recipe for longevity! Using the gym and classes as part of the MultiSport Senior Programme is nothing to be ashamed of – it’s a reason to be proud.