Ageing with confidence

Like most people you have probably heard that physical activity is good for you. Our bodies are designed to be used and this becomes even more important as we get older.

HOWEVER! Injury risk increases (This is important so let’s take note). If you’re already active, keep up the good work. If you’re not very physically active now, it’s never too late to start. This guide is not directed at giving you a precise exercise regime. You should talk to your GP if you have any existing conditions or health problems.

The Australian Government has introduced physical activity recommendations specifically for older Australians. You can learn more about the physical activity guidelines by contacting the Australian Government Department of Health and Ageing at www.health.gov.au.

This guide will help you to build these recommendations into your everyday life so you can stay fit and healthy as you get older. The trick is to keep it simple and progress over time.

Summary Recommendations:

1. OLDER AUSTRALIANS SHOULD DO SOME FORM OF PHYSICAL ACTIVITY
   No matter what their age, weight, health problems or abilities. Even a slight increase in your daily activity can make a difference to your health and wellbeing. Existing health problems may not stop you from being physically active, activities can be adjusted and It’s never too late.
2. OLDER AUSTRALIANS SHOULD BE ACTIVE ON MOST DAY IN AS MANY WAYS AS POSSIBLE
   Doing a range of physical activities that incorporate fitness (endurance), strength, balance and flexibility. The range of health benefits achieved is likely to be greater with a mixed range of physical activities in turn reduced risk of injury.
3. OLDER AUSTRALIANS SHOULD ACCUMULATE AT LEAST 30-MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY ON MOST DAYS
   The effects of physical activity are cumulative so you can still achieve health benefits by doing three 10-minute periods of physical activity in one day.
4. OLDER ASUTRALIANS WHO HAVE STOPPED PHYSICAL ACTIVITY, OR WHO ARE STARTING A NEW PHYSICAL ACTIVITY, SHOULD START AT A LEVEL THAT IS MANAGEABLE
   and gradually build up to the recommended amount, type and frequency of activity. Even a break of two or three weeks can mean that you need to gradually build up the intensity again. If you experience any severe or uncomfortable pain, dizziness, palpitations or chest pain during physical activity, stop the activity and discuss with a doctor or health professional.
5. OLDER AUSTRALIANS WHO CONTINUE TO ENJOY A LIFETIME OF VIGOROUS PHYSICAL ACTIVITY SHOULD CARRY ON DOING SO INTO LATER LIFE
   in a manner suited to their capability, provided recommended safety procedures and guidelines are adhered to. Generally, higher levels of physical activity are associated with greater health outcomes. You may be able to gradually progress to vigorous physical activity over time — talk with your doctor or health professional before commencing more or a new form of vigorous activity.

What sort of physical activity should I be doing?

Four types of activity are recommended to keep you healthy: strength, balance, flexibility and endurance. Although we describe them separately, some activities fit into several categories. For example, many endurance activities also help build strength and strength exercises can help improve balance.

Most people tend to focus on one type of physical activity and think they’re doing enough. There is an increased risk of injury doing one type of exercise repetitively. The goal is to choose activities that incorporate the four types. Mixing it up will help you reap the benefits of each type of physical activity, as well as reduce boredom and risk of injury.