Food & Health Alliance

UK Physcial Activity Guidelines for Older Adults:

This presentation focuses on the development of UK Physical Activity Guidelines for Older Adults aged 65+ years. It provides an overview of the evidence underpining the guidelines, considering the implications for practice when working with Older Adults aged 65+ years.

Draft Guidelines for Older Adults:

All older adults should achieve a total of at least 150 minutes of moderate- intensity physical activity per week. This activity should be spread across multiple days. For example 30 mins on five days of the week is one good way to achieve the guideline.

For additional health benefits, older adults should increase the amount of physical activity over the target of 150 minutes a week of moderate intensity. Additional health benefits are gained by engaging in physical activity beyond this amount.

These physical activity guidelines apply to generally healthy older adults but can also be applied to many persons to persons with chronic diseases and age-related disabilities by tailoring to the individual needs based on physical capacity and any special health/risks issues.

Physical activity can be accumulated through multiple shorter bouts of at least 10 minutes or more.

(It can be appropriate for inactive older adults with low fitness to begin with bouts of less than 10 minutes However, because the evidence is incomplete on the health benefits of such bouts, older adults should gradually increase levels of physical activity so as to engage in moderate-intensity activity in bouts of 10 minutes or more).

Older adults can benefit from undertaking the recommended levels of physical activity for the prevention of diseases affecting mental health (such as depression and dementia) and improvement in mental well being (such as mood, self perception, and sleep).

Strength and Balance:

All older adults should undertake physical activities to improve muscle strength at least twice a week in addition to the primary recommendation of 150 minutes, activities can include heavy gardening, dancing and need not be undertaken as gym based exercise.

Older adults at risk of falls should undertake physical activity involving balance training on two or more days per week for the prevention of falls. This should be in addition to the primary recommendation of 150 minutes, although some aerobic activities can also enhance balance (e.g. dancing), and that some movements simultaneously strengthen muscles and improve balance (e.g. Tai Chi exercise).

Flexibility:

Older Adults should maintain and improve their flexibility through physical activities such as stretching as this can be beneficial for maintenance of mobility.

(No specific quantification or recommendation should be made on type, frequency, duration or total volume, as there is insufficient evidence).