How physical activity promotes the autonomy of the elderly

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Extract from the article: Often less active and more sedentary than other age groups, seniors have a major interest in getting back into sport or physical activity: that of reducing their frailty and thus preventing dependency. By slowing down the effects of ageing,...

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Often less active and more sedentary than other age groups, seniors have a major interest in getting back into sport or physical activity: that of reducing their frailty and thus preventing dependency. By slowing down the effects of ageing, physical activity allows older people to maintain a certain degree of mobility and autonomy in their daily lives.

 

Advancing age has deleterious effects on physical condition. For example, cardiorespiratory capacity decreases by 5-10% per decade from the age of 30 onwards, as does muscle mass, strength and power, which all decrease with age.

The main message is to get away from "zero activity". Even if we do not reach the WHO recommendations (150 minutes of weekly physical activity), being more active helps to maintain the most important functions for remaining independent as we age. This is the case for cognition, mobility and nutrition, for example. 

 

Slowing down brain ageing

In the face of cognitive deterioration (memory loss, concentration difficulties, disorientation), which is one of the first obstacles to an independent life, regular physical activity is an effective solution. The effort we make when we do physical activity promotes vascularisation and oxygenation of the brain. This helps to combat age-related brain damage.

An analysis of "Physical activity and risk of cognitive decline: a meta-analysis of prospective studies", published in the Journal of Internal Medicine, indicates, for example, that a high level of physical activity reduces the risk of cognitive decline by 38%. Low to moderate activity reduces the risk by 35%. Another study "Leisure-time physical activity at midlife and the risk of dementia and Alzheimer's disease" published in "The Lancet Neurology" reports that regular physical activity in midlife can reduce the risk or delay the onset of dementia and Alzheimer's disease.

 

Reducing the risk of falling

The risk of falling increases with age, leading to a loss of confidence. This is due to a decrease in muscle strength, but also to a loss of flexibility and balance. Physical exercise for at least one year reduces the risk of falling and the risk of a severe fall.

 

A fulfilling social life

Numerous studies have shown that quality social relationships increase life expectancy.  According to a study entitled "Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review", loneliness and isolation increase mortality in a way comparable to smoking or alcohol consumption. However, physical activity often leads individuals to be in contact with others (provided they respect the "barrier gestures"). In this way, it contributes to preserving our psychological balance, which in turn guarantees a good quality of life.

Physical activity is a powerful mechanism for intergenerational socialisation. In this respect, it is also an important lever for better health during the ageing process.

 

Helping to maintain a stable weight

The last element to be taken into account for the maintenance of autonomy is nutrition. It has been established that weight loss during the ageing process has a negative impact not only on muscle mass and strength, but also on cognitive abilities.

The same is true for obesity, which is one of the risk factors for loss of autonomy... regular physical activity helps to establish an energy balance, and thus to maintain a stable weight over time.

William O.