There are undeniable health benefits to being physically active at any age. However, some seniors, even when they are in full possession of their means, tend to stop all regular activity. Without choosing a sport that is traumatic for your body, you can still consider moving at your own pace, according to your abilities. The benefits are numerous for your body, but also for your brain.
It’s no secret that sport is particularly beneficial for your health. Numerous studies, such as that of the National Center for Scientific Research (CNRS)( 1), have demonstrated this many times and physical activity in the broadest sense of the term is then strongly recommended to keep in shape, but also to treat certain ailments. This is notably the case for cancers, 13 types of which would be significantly reduced thanks to physical activity (2). Exercise seems to be the ideal solution from all points of view, especially as we age and the body becomes increasingly fragile.
Keeping in shape and preventing physical discomfort
Physical activity remains the best bulwark against weight, immune, muscular, osseous, articulatory, cardio-respiratory problems… Many chronic diseases find in sport a natural and effective remedy (3), such as diabetes or asthma.
However, the body does not support physical effort as well at the age of 60 as it did at the age of 20. The older you get, the lighter, more adapted or even supervised the activity. If you used to run when you were younger, consider gradually switching to walking, then limit yourself to a walk if you can’t move more.
You should avoid drawing on your reserves, since it takes the body longer to recover. When you make an effort, fatigue comes faster (4): your muscles are not as strong as they used to be, your breathing is shorter and your endurance is limited. The intensity you put into your activity should therefore be moderate, to give your body time to adapt and draw on your energy reserves in a prudent manner.
Here’s what you need to know:
Simply taking the stairs instead of the elevators (for example, going home or taking the metro), as much as possible, once or twice a day, is already a beneficial effort for your body at any age! Since climbing the stairs (5) mobilizes above all the muscles of the lower limbs, which require an additional amount of oxygen, provided by the heart. In this way, you maintain one of the main organs of your body by getting it used to working more intensely.
Using sport to strengthen social bonds
Beyond the exclusively physical aspect, sport has other virtues, such as the development of social interactions. The transition to retirement implies that you no longer see your colleagues on a daily basis and the number of these interactions can potentially decrease. However, one study has highlighted the positive impact of social relationships on longevity (6). Playing sports is an ideal solution in this context, since you can find an activity to do in a group and interact with other people.
n parallel, sport offers benefits on brain activity by stimulating it in a positive way (7). Like food deprivation, forcing yourself to do an activity you don’t like can be a source of frustration, with negative effects on your health. The mental aspect is therefore paramount and it is important to choose an exercise you enjoy doing.
The pleasure felt during sport is very easily multiplied if you practice it with others. A team, a group, an association, with friends or your family… The possibilities are numerous and offer interesting benefits. Beyond the strengthened social bond, interactions and good times spent in community, the sense of accomplishment can be consolidated through contact with peers.
Here are some tips:
Going for a one to two hour walk is easier if you choose to do it with a friend or family member. It is always easier to motivate each other, with the prospect of spending a pleasant time in the company of someone you like.
What physical activities for a senior?
At an older age, it is a matter of choosing a physical activity that requires an adequate effort with your current form (8) and overall abilities. After 60 years of age, there are several options to consider:
- nordic walking, more sustained than a simple walk;
- cycling, which is still very practical for seniors to get around (note that the electric bicycle can help limit effort while still enjoying the pleasure of the ride);
- swimming, at moderate intensity, for a particularly beneficial exercise for the body;
- golf, which allows you to walk as well as to mobilize your body for balance and concentration;
- yoga, Pilates or stretching, to keep your flexibility and enjoy a relaxing moment.
Our advice :
All the movements specific to each activity mentioned above are not mandatory. You can choose yourself the movements that you can do according to your possibilities and your desires, to adapt them to your current form. For example, back crawling can be difficult after a certain age, because of the flexibility it requires. In this case, choose a low intensity breaststroke or crawl to work out without risking injury.
Going out of the house as part of your daily life is already an activity. Don’t hesitate to go to the market, the movies or the city to interact with other people and make that important social connection. Any daily walk (9) will benefit your body, no matter how short.
At the same time, there are several elements to take into account in order to practice your activity as serenely as possible:
- hydrate yourself before, during and after exercise;
- Equip yourself accordingly, depending on the season and exercise (warm, loose clothing, support clothing, etc.);
- Avoid sports during periods of extreme cold or heat;
- do not try movements or exercises that are complicated or out of your reach without a specific teacher or supervision;
- always remain in full possession of your physical means and never put yourself in a delicate position vis-à-vis the effort.
Health prevention for seniors: sport, but not only!
Sport is therefore an essential part of good health. However, it is not its only component. A good diet, as well as good hydration, are equally important for your body. A generally healthy lifestyle becomes more and more crucial as you get older.
However, all the precautions you can take are not an absolute guarantee against health concerns and you are never completely safe from a physical glitch. A slip, fall or accident can happen quickly, even if you are careful.
It is in this context that additional protection may be necessary to mitigate the consequences of an unforeseen event. This includes the choice of a good complementary health insurance, which reimburses you for your health expenses and provides assistance services to accompany you on a daily basis.
References
(1 )Centre National de Recherche Scientifique (CNRS). (2019). Sport is good for your health, it’s proven!
(2) American Medical Association. (2016). Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults.
(3) Institut National de la Santé et de la Recherche Médicale (Inserm). (2019). Physical Activity, Prevention and Treatment of Chronic Diseases – A Collective Expertise of Inserm.
(4) Morel, D. J.-L. (2020). Why does fatigue set in with age?
(5) Heart and Stroke Foundation. (2020). Take the stairs!
(6) Proceedings of the National Academy of Sciences. (2016). Social relationships and physiological determinants of longevity across the human life span.
(7) Sciences et Avenir. (2015). How physical exercise boosts our mental capacities.
(8) L’écho des séniors. (2019). In order to age well, seniors need to play sports.
(9) Seniors’ observatory. (2017). Leisurely walking is the preferred physical activity of the 50+.