Exercise for 30 minutes is as beneficial for older adults as smoking cessation.
By giving only half an hour a day to light exercise, 6 times a week, scientists say, older people can achieve health benefits comparable to the effect of smoking cessation.
Researchers from Norway found that older men who remained active by walking vigorously for 30 minutes, 6 times a week, over the 12 years of the experiment, had a 40% lower risk of death than those who were sedentary.
The health benefits of exercise are well known, but the experts who conducted the experiment admitted that they were amazed at how great it could be, even in old age.
The studies were conducted in Norway with a group of 6,000 men aged 73 and over. It turned out that those who exercised the most intensely achieved the best results, but even little physical activity reduced the risk of death, provided that the exercise was performed for more than 1 hour per week.
Professor Ingar Holm, who led the experiment, observed that while almost everyone recognizes the tremendous benefits of exercise, less than half of Europe's population follows the guidelines. At the same time, he added that few pills can reduce mortality by 30-40%, and physical activity, even in a group of elderly people, increases life expectancy by several years. Currently, it is recommended that people aged 65 and over devote 2.5 hours of moderate physical activity per week, such as cycling or brisk walking, as well as strengthening muscles, which can be achieved through daily activities such as carrying shopping bags and work in the garden.
While this study looked at a group of older men, the results certainly apply to women as well. There is no magic formula for staying mentally and physically healthy into old age, but a healthy lifestyle that includes regular exercise, balanced nutrition, and active social activity is essential. When genes account for one fourth of all factors that determine life expectancy, and lifestyle and nutrition account for the remaining three quarters, then these simple tips can seriously change the life of a person in old age for the better.
Now there are a lot of activities for those who want to live an active life! Several areas to consider are exercise therapy, yoga, qigong, taijiquan. From personal experience, I can say that qigong and tai chi work wonders with regular practice. In my practice, there have been cases about which I need to write a separate article. The main thing is not to unstuck and strive to learn something new.
