Physical Education · Ch 2 — Children and Women in Sports
Older Adults 65 Years and Above
Older Adults 65 Years and Above
2.1.4 Older Adults 65 Years and Above
These recommendations apply to all healthy older adults aged above 65, irrespective of gender, race, ethnicity or socio-economic status, and they are also relevant for individuals living with chronic NCD conditions. Adults and youth with disabilities may adapt them to their capacity or limitations. People with specific health conditions, such as cardiovascular disease or diabetes, should take extra precautions and seek medical advice before trying to reach the recommended activity levels. Activity should be built up progressively — starting simple and moving to complex, gradually increasing frequency, duration and intensity as ability and conditions allow.
The prescription for older adults is essentially the same as that for adults, with one important addition: balance-enhancing exercises to help prevent falls.
| Aspect | Recommendation |
|---|---|
| Intensity | Moderate to vigorous. |
| Types of Activities | Muscular strengthening (strength) and aerobic physical activities, plus balance-enhancing exercises. |
| Aerobic activities | 150 to 300 minutes per week at moderate intensity, or 75 to 150 minutes per week at vigorous intensity; one aerobic activity bout should be at least 10 minutes. |
| Muscle strengthening activities | Activities involving the major muscles, on two or more days in a week. |
| Balance-enhancing activities | Older adults with poor mobility should perform physical activity to enhance balance and prevent falls, on 3 or more days per week. |
| Benefits | The same benefits as for adults (lower risk of all causes of mortality, hip or vertebral fractures, higher cardiorespiratory and muscular fitness, healthy weight, body composition and bone health), and in addition it lowers the risk of Non-Communicable Diseases, depression and cognitive decline. |
| Activities | Physical activities (walking, jogging, swimming, weight training, dancing, etc.), occupational work, household work (car washing, gardening, etc.), games, sports, recreation, transportation (walking, cycling), and planned exercises done with or within the family and community. |
Key terms used in the WHO guidelines
- Type of physical activity: the kind of activity — aerobic, strength, flexibility or balance.
- Duration: the length of time for which an activity is performed, usually expressed in minutes.
- Frequency: the number of times an activity is performed, usually expressed as sessions or bouts per week.
- Intensity: the rate at which the activity is performed, or the magnitude of effort it requires.
- Volume: the overall amount of activity, understood as the product of intensity, frequency, duration and how long the programme is followed.
- Moderate-intensity activity: activity performed at about 3.0–5.9 times the intensity of rest — roughly 5 or 6 on a personal effort scale of 0–10.
- Vigorous-intensity activity: activity performed at 6.0 or more times the intensity of rest for adults (typically 7.0 or more for children and youth) — roughly 7 or 8 on a scale of 0–10. …