Although the benefits of regular physical activity on health in general and among seniors in particular no longer need to be proven, the proportion of people in this age category who daily meet the international recommendations remains very low(1). What are the main advantages of practicing physical activity after 65 and which ones to practice according to your abilities and preferences? We tell you everything.
"Add life to years instead of years to life!" "; This could be the main interest in practicing physical activity after the age of 65. Indeed, practicing daily physical activity improves several dimensions of health[1] and improves one's quality of life.
At the cardiovascular level, it improves blood circulation by reducing blood pressure and thus limits the risk of cerebrovascular accidents (CVA). Similarly, by increasing several components of physical fitness such as strength or flexibility, it helps maintain good functional independence and reduces the risk of falls (by more than 30%(2)) and fractures. Regular practice of activities such as walking also helps strengthen the musculoskeletal system and fight against osteoporosis and other osteoarticular pathologies(3). It also has a positive action at the metabolic and cardiorespiratory level and therefore helps to limit obesity, diabetes and all lung diseases. Finally, it is increasingly recommended in the treatment of certain cancers and certain neurological diseases(4).
The practice of regular physical activity also has an impact on a cognitive and mental level. Indeed, physical activity, even moderate, has a positive role on brain metabolism(5) and can therefore limit cognitive decline and the development of Alzheimer's disease, for example. Other recent studies have also proposed a link between physical activity and the maintenance of cognitive resources(6) or the risk of dementia(7). Finally, several studies have reported that the practice of regular physical activity of low to high intensity could reduce the risk of onset of major depressive episodes and exercise is now considered as a serious therapeutic alternative, within the framework of non-drug interventions (NMI).
Although a recent systematic review did not demonstrate a significant impact of physical activity on social support or isolation, it nevertheless observed an effect on the social functioning of seniors(8), by promoting self-esteem of self and awareness of one's own worth. Be that as it may, getting together in the context of an association, a club or with friends to do a physical activity is a source of conviviality, exchanges and sharing of emotions.
For all these reasons, physical activity is a valuable way to improve the quality of life.
Before choosing a physical activity, you should ask yourself a number of questions:Do you prefer to practice it alone or in a group? Indoors or outdoors? Do we like the personal challenge or the competition? What are our resources and our limitations? and finally, what do we really like to do? This last question is the most important. It is the guarantee that the practice will be experienced as a moment of pleasure and will promote regularity, an essential element for obtaining a health benefit.
Based on all these questions and the answers that we will be able to provide, the choice of practice will be made naturally. Of course, as a safety measure, it is advisable to speak to your doctor beforehand and possibly to be accompanied by professionals such as teachers in adapted physical activities (APA).
To make its choice of activity, in particular sports, the medical commission of the French National Olympic and Sports Committee (CNOSF) has developed medical sports-health(9) in collaboration with the French Society of Exercise and Sports Medicine (SFMES ) which lists a number of sports practices and the adaptations that are proposed for different populations.
We love windsurfing, football, but it's too difficult for you now. On the other hand, you can join the sea kayaking or volleyball club.
We love squash, but the doctor advised a less violent sport for the heart after the infarction. Why not take up table tennis? You can also join friends who have taken up golf:even if learning the technique takes a little time, at least you will be walking in the fresh air; or play tennis in doubles, this will improve balance and coordination in addition to maintaining bone capital.
We've never played sports. What activity to start at 55 without feeling ridiculous? Why not sign up for the gentle gym class at the club near you? We know people and this will at least allow for fitness and improved flexibility.
Do we start walking? You can do it completely independently and without any special equipment (apart from a good pair of shoes). Plus, you can do this anytime, anywhere. Occasionally, we can invite a friend to accompany us. And then walking thirty minutes a day is finally something simple to do.
The national recommendations(4) emphasize that a senior must practice physical activities that solicit the cardio-respiratory system for at least 30 minutes daily at a moderate intensity or 15 minutes daily at a high intensity (or a combination of moderate to high intensities) at least 5 times a week. In addition, it is recommended to practice muscle strengthening physical activities at least two non-consecutive days per week. These practices must mobilize the large muscle groups of the trunk, upper and lower limbs. Finally, these recommendations suggest that balance and flexibility exercises be performed at least twice a week.
Regarding sedentary behavior, the time spent in a sitting or lying position should be limited and interrupted every 1.5 hours by physical activity such as walking.
Any form of spontaneous physical activity is good for your health. However, in the context of a resumption of sports practice, it is essential that the effort is adapted to the age and abilities of each. In all cases, we recommend a gradual recovery and medical advice in the context of sports practice. This advice is particularly valid for former athletes who are returning to training and who may overestimate their current abilities. A stress test carried out by a cardiologist or a sports doctor or a physical condition assessment (measuring endurance, strength, flexibility and balance) carried out by a professional will allow you to better understand your abilities and therefore choose your activity better. The resumption of a sports activity also requires a gradual rehabilitation to the effort for about three months. The general principle is to gradually increase the duration and frequency, then the intensity of the exercise. Similarly, during the recovery, it is important to pay attention to the warm-up so that it is progressive and sufficient and not to neglect the periods of return to calm, which are often moments of exchanges with the professional and which allow adaptations of the practice.
To have a better chance of being followed regularly and maintained over time, sports practice has every interest in being attractive and fun. The choice of a physical activity must therefore take into account both the abilities and the interests of each individual. Sometimes the context or the people with whom you practice a physical activity or a sport can make the difference.
[1] According to the WHO constitution, “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” https://www.who. int/en/about/who-we-are/constitution
