What factors influence healthy ageing? Research has identified steps we can take to maintain our health and function as we get older.

From improving our diet and levels of physical activity to getting health screenings and managing risk factors for disease, these actions may influence different areas of health.

GET MOVING: EXERCISE AND PHYSICAL ACTIVITY 
Some people love it, some people hate it, but regardless of your personal feelings, exercise and physical activity are good for you. In fact, exercise and physical activity are considered a cornerstone of almost every healthy ageing program. Scientific evidence suggests that people who exercise regularly not only live longer but also live better. And being physically active, doing everyday activities that keep your body moving, such as gardening and walking the dog can help you continue to do the things you enjoy and stay independent as you age.

Specifically, regular exercise and physical activity can reduce your risk of developing some diseases and disabilities that often occur with ageing. Balance exercises help prevent falls, a major cause of disability in older adults. Strength exercises build muscles and reduce the risk of osteoporosis. Flexibility or stretching exercises help keep your body flexible and give you the freedom of movement you need to do everyday activities.

Exercise may even be an effective treatment for certain chronic conditions. People with arthritis, high blood pressure, or diabetes can benefit from regular exercise. Heart disease, a problem for many older adults, may also be alleviated by exercise. Scientists have long known that regular exercise causes certain changes in the hearts of younger people. These changes, which include lowering resting heart rate and increased stroke volume (the amount of blood pumped with each heartbeat), make the heart a better pump.

Evidence now suggests that people who begin exercise training in later life, for instance in their 60s and 70s, can also experience improved heart function.

In addition to benefits for the heart, studies show that exercise helps breathlessness and fatigue in older people. Endurance exercises — activities that increase your breathing and heart rate, such as dancing, walking, swimming, or cycling — increase your stamina and improve the health of your lungs and circulatory system as well as your heart.

There are many ways to be active. You can be active in short spurts throughout the day, or you can set aside specific times of the day or specific days of the week to exercise. Many physical activities, such as brisk walking or raking leaves, are free or low-cost and do not require special equipment.

Always consult with your doctor prior to commencing physical activities.

Patricia Arora
TMCCA