Targeted movement helps to reduce mobility in old age

Older people should exercise regularly
Many older people think first and foremost that age is the time to relax. But there are hardly any older people who think about an increase in physical activity. Researchers have now found that a regular physical activity program significantly reduces the time of disability due to reduced mobility in old age.

Researchers from the internationally acclaimed Yale School of Medicine found in a study that a regular program of physical activity can deliver great health benefits and reverse the onset of muscle loss of older people. In addition, the time of impaired mobility in old age is also reduced. The physicians published the results of their study in the journal "Annals of Internal Medicine".

Many older people do not move enough and do not do sports. This increases the likelihood of losing mobility earlier and increases the risk of some illnesses. Fortunately, there are also exceptions. (Image: Kzenon / fotolia.com)

Investigation on more than 1,600 older people
The researchers examined more than 1,600 people between the ages of 70 and 89 for the study. Some of the subjects had functional limitations, but each participant could walk the quarter-mile in 15 minutes or less, say the authors. This path was completed without the help of another person or a walker.

Subjects are divided into two groups
Half of all participants underwent a health education program. In this the subjects completed, for example, stretching exercises. The other group performed 150 minutes of aerobic activity, as well as flexibility and balance exercises. Movement was one of the cornerstones of the program, explains author Professor Thomas Gill of the Yale School of Medicine.

Aerobic activity leads to health benefits
The study watched the participants for about 2.7 years. Researchers found that physical activity reduces the time that older people become disabled during their mobility. The number of people with reduced mobility was 25 percent lower in the aerobic activity group than in the health education program group, the researchers explain. Previous results from the same study showed that such a training program also reduces the risk of disability. As a result, sufferers recover faster from episodes of disability and the subsequent risk is lowered.

Benefits of regular exercise
The new study shows the incredible power of physical activity. This is a secret ingredient for successful aging without quality of life restrictions, researchers say. People with increased physical activity also have a lower risk of heart disease, diabetes, some cancers, depression, cognitive impairment and functional limitations. For this reason, regular exercise can greatly reduce the cost of the healthcare system.

What an exercise program is officially recommended?
The exercise program during the study closely followed the recommendations of the US government for all adults and the elderly. These say that 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise a week is advisable. In addition, two sessions are recommended to maintain or increase the strength of all major muscle groups, the researchers add.

Too few older people perform aerobic activities and strength training
Most Americans do not get enough exercise and just as they get older, fewer and fewer people get the necessary exercise, the doctors say. According to Centers for Disease Control and Prevention statistics, only 28 percent of people over the age of 75 performed enough aerobic work. Only eight percent of the subjects also received in addition to the proposed amount of strength training, explain the scientists.

Physical activity is by no means unnatural even in old age
Older adults can significantly improve their quality of life through exercise. This also allows the body's functions to be maximized. Many older people, however, seem to think that an older age is there to relax and therefore often suffer from lack of exercise. Sufferers see physical activity somehow as dangerous or unnatural, explain the authors. Such an attitude is often omnipresent in older adults, although most of the people meet the minimum requirements and could well perform enough physical activities, the physicians add.

Great progress has already been noted after six months
In conversations with older people, many said that they can not perform the recommended exercises. Nevertheless, some people tried to become more physically active. These participants were instructed to start carefully and just go slowly, the researchers say. Some of the volunteers were able to complete the exercises without sticks or other remedial measures after only six months, explains Professor Gill. This result was particularly rewarding for the participants.

Health systems should help physicians fight against physical inactivity
Doctors can also help older people get more exercise. Physicians can prescribe physical exercises such as physiotherapy. Such exercises may be as important as prescribed medications, say the authors. Health systems should, in their view, help doctors cope with inaction. This could also reduce other health risks.

People have to motivate themselves to move
There are some behavioral strategies for sufficient exercise. It does not matter what age people are. Exercise leads to better health and longer mobility, explain the experts. Doctors can help people start to move more. Affected people should also motivate themselves to exercise more and set incentives to promote their physical activity. (As)