By 2024, The 65-and-over Group Will Outnumber The Youth Grouphttps://www.vitalityrehabfit.co.uk/post/by-2024-the-65-and-over-group-will-outnumber-the-youth-group The World Health Organization (WHO) predict that by 2024 the over 65's category will outnumber those under 15.

The World Health Organization (WHO) predict that by 2024 the over 65's category will outnumber those under 15.

People are now living longer and that means that healthy aging has never been more important. The WHO define healthy aging as developing and maintaining functional abilities to foster well-being in older adults. This means having the capabilities that enable all older people to be and do all the things they have reason to value, including their ability to meet their basic needs, learn, grow, make decisions, be mobile, build and maintain social connections and continue to contribute to society.

To view the WHO report 'Promoting physical activity and healthy diets for healthy ageing in the WHO European Region' Click here.

Another reason why healthy aging is important is the rise of inflation. Those in retirement are most impacted by inflation and the cost of living crisis. The retirement age continuous to rise and with less support for those already in retirement, it is of best judgement to approach those years in peak physical condition to aid energy levels, minimise health conditions, increase functional abilities and maintain cognitive function.

An Outline For Physical Activity In Older Adults

(WHO)

Adults aged 65 and older (of varying levels of mental and physical capacities) should try to engage in regular PA by doing at least 150 minutes a week of moderate-intensity aerobic activity (such as brisk walking) or at least 75 minutes a week of vigorous-intensity activity (such as swimming or jogging).

Older adults are also encouraged to do muscle-strengthening activities on two or more days a week. To enhance functional ability and prevent falls, their weekly routine should include varied activities to improve balance and flexibility on at least three days.

Those who do not engage in regular activities should start with small amounts and gradually increase duration, frequency and intensity. If chronic conditions limit their ability to meet these guidelines, older people should be as active as their abilities and conditions allow.

All older adults should limit the amount of time spent being sedentary.

These guidelines will extend active life years by limiting the developing and worsening of chronic diseases and disabling conditions. Continued physical activity is now showing to have many psychological benefits to older adults as well as social health. With all of the overwhelming evidence on the benefits of physical activity for those over 65 it would be beneficial for all older adults to partake in 150 minutes - 300 minutes per week of moderate intensity or 75 minutes of vigorous intense exercise.

Our Recommendation

We believe that 150 minutes of moderate intensity aerobic exercise is fantastic and should be paired with muscle strengthening exercises.

We have discussed the benefits of resistance training in older adults in detail through our previous blogs and we believe it is one of the most effective ways to age strong, independently and with confidence in our own bodies.

The ultimate goal would be to get everyone performing x3 full body resistance workouts per week on top of our 150 minutes aerobic exercise per week. We understand that this may not be possible for everyone and even just one full body session per week would reap benefits.

An example of a full body resistance session may look like this (not including warm up or cool down)

Dumbbell Goblet Squat: 10 Reps x 3 Sets.
Dumbbell Standing Shoulder Press: 10 Reps x 3 Sets.
Barbell Deadlift: 10 Reps x 3 Sets.
Bodyweight Press Ups or Wall Press: 10 Reps x 3 Sets.
Bodyweight Split Squat or Lunge: 8 Reps x 3 Sets.
Kneeling Plank: 10-30s x 3 Sets.

Resistance training paired with 150 minutes of aerobic exercise per week is a perfect recipe that can be improved further with the correct nutrition. Protein intake seems to be incredibly important for older adults as protein is essential for building and maintaining muscle. As we age our ability to utilize protein efficiently reduces which could mean we need more than the recommended daily allowance (0.8g per KG of bodyweight).

However, studies have shown that more protein intake is going to be more optimal for an aging population as protein utilization is lower.

1.2 - 2.0 grams of protein per KG of bodyweight are more optimal levels for an aging population. Some nutritional experts suggest more than 2.0 grams of protein is going to be useful.

A World Of Probability

These methods we have mentioned, although optimal, may not always be achievable and even if you perform all of the exercises and eat perfectly there is no guarantee that you will fend off all health conditions however we work in probability.

If you do exercise for 150 minutes per week and perform the resistance training alongside higher protein intake, will you feel better, become stronger and more functionally capable? Probably.

If you do not exercise alongside eating a diet high in saturated and trans fats will you feel unhealthy, weak and increase your likelihood of developing chronic disease and disability? Probably.

Live, move and feel better, for longer.

You are able to find videos on exercise and diet tips for maintaining a healthy strong body on our social media channel here: Facebook , Instagram

If you have any further questions, please email us info@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.