The Silver generation are faced with the challenge of maintaining their health, autonomy and quality of life against the background of an increasing aging population. According to the World Health Organization (WHO) and international experts, the key is establishing a routine of multicomponent physical activity that combines aerobic, strength, balance and flexibility exercises.
The most recommended disciplines include go, Bathe, Tai chi, dance And Ride a bikefor its positive effect on physical, mental and social health.
The WHO Specifies that adults age 65 and older should engage in between 150 and 300 minutes per week of moderate physical activity or between 75 and 150 minutes of vigorous physical activity, including strength and balance exercises, to prevent falls and maintain functional ability.
According to the WHO And CNIB+1These activity levels are associated with a significant reduction in all-cause mortality, better cardiovascular health, higher bone density, better cognitive function and a lower risk of depression.
Light or moderate-intensity activities such as daily walking contribute to longer life expectancy and better overall health, especially when tailored to individual abilities and preferences, it says Very good health.
Regular practice, adapted to each person and under professional supervision when necessary, reduces the risk of chronic diseases, improves cognitive functions and prolongs functional autonomy.
The combination of cardiovascular, strength, balance and flexibility exercises is consistent with global health guidelines and the results observed in related studies Active aging.
Go stands out as the most accessible and adaptable physical activity Silver generation. Regular walking improves muscle function and reduces the risk of type 2 diabetes, cancer and cardiovascular disease.
Walk at an average speed of 4.8 kilometers per hour can extend life expectancy, and that increased daily walking time could extend life by up to 11 years for less active adults.
Thomas BufordProfessor of Medicine at the University of Alabama at Birminghamexplains that “walking is one of the best ways to maintain our physical activity and health,” according to statements collected by Very good health.
Aside from that, Panteleimon Ekkekakisfrom Michigan State Universityemphasizes that long-term adherence is greater with walking as the majority find it a pleasant and low-impact activity.
The Bathe and the Exercises in the water They provide cardiovascular and respiratory benefits, strengthen muscles without putting strain on joints, and are ideal for people with osteoarthritis or other joint problems.
Swimming is a complete aerobic sport that improves endurance and muscle health while maintaining a low risk of injury. These water activities allow you to work on strength and flexibility, promote functional independence, and prevent falls.
He Tai chi and other gentle martial arts such as Aikido and Wing Chun have become established as particularly beneficial exercises for older adults.
Tom’s guide collects research linking Tai Chi to improvements in balance, coordination, light strength, and stress reduction. Practicing slow movements combined with breathing and mental focus helps prevent falls and maintain neuromuscular function.
Harvard Medical School, cited by Tom’s guideclaims that Tai Chi is the best option for staying in shape after 60 years.
The doctor Peter M Waynefrom the same institution, has studied the effects of Tai Chi on aging and concludes that this discipline helps the body remain receptive and coordinated, stimulates bone formation and can prevent or control osteoporosis. In addition, Tai Chi helps improve memory, concentration and sleep quality.
The dance It is presented as an activity that combines cardiovascular training, coordination, memory and socialization. Dancing not only increases your heart rate but also improves balance, cognitive function and emotional well-being.
By integrating a cognitive and social component, dance promotes sustained motivation and interpersonal connection, key aspects for long-term adherence to physical activity.
He Ride a bikeOn both a traditional and stationary bike, it strengthens the legs, improves cardiovascular health and motor coordination. It is one of the most complete aerobic exercises that puts less strain on the joints than running, making it suitable for people with joint problems.
Cycling can be adapted to different intensity levels and practiced individually or in a group, making it easy to integrate into everyday life.
For the Silver generationPerseverance and adaptation to individual abilities are essential. It is recommended to start with small increments of activity and gradually increase intensity and duration to reduce the risk of injury and improve compliance. The best activity is one that is enjoyable and sustainable over time Professional support is essential.
Regular physical activity not only provides physical benefits, but also improves mental health, sleep quality and overall well-being. Integrating strength, flexibility and balance exercises into everyday life as well as aerobic activities help maintain the independence and quality of life of older people.
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