The health benefits of exercise are well-established, with exercise being known to reduce the risk of death from diseases such as cancer and heart disease and fight depression. Even without going to the gym, simply engaging in daily activities can enhance your physical and mental well-being.
The study followed 22,398 participants with an average age of 62 who self-reported being inactive for an average of 6.7 years. The results revealed that compared to those who did not engage in vigorous intermittent physical activity, performing a minimum of 3.4 to 3.6 minutes of vigorous intermittent physical activity per day was associated with a 17 percent to 18 percent lower total incident cancer risk. Additionally, engaging in an average of 4.5 minutes of vigorous intermittent physical activity daily was associated with a 31 percent to 32 percent lower incidence of physical activity-related cancer.
The researchers suggested that small doses of intermittent vigorous physical activity may rapidly improve cardiorespiratory health, offering a potential biological explanation for the study’s findings. For individuals unable or unmotivated to exercise regularly during leisure time, daily bouts of intermittent vigorous physical activity may be a promising preventive measure for cancer.
Reducing Risk of Cardiovascular Disease Mortality
Regular exercise can also improve cardiovascular health. A 2019 study tracked 5,861 women with an average age of 78.5 and found that adding one hour of light physical exercise per day reduced the risk of heart disease by 22 percent. The researchers noted that light physical activity, often abundant in everyday life, is crucial in preventing coronary heart disease and cardiovascular disease in older women.
Improving Symptoms of Depression
Exercise may be an effective alternative or complement to medication and psychotherapy for people with depression. In February, The BMJ published a meta-analysis that included 218 studies involving 14,170 participants. The review found that walking or jogging, yoga, and strength training were effective methods for treating depression, as they could reduce the severity of depressive symptoms, with the effectiveness proportional to the intensity of the exercise.The study noted that the effectiveness of exercise in treating depression is 1.5 times higher than psychological counseling or primary drug therapy. Specifically, exercise interventions lasting 12 weeks or less were most effective in reducing symptoms of mental health disorders. As such, the researchers advocate for using exercise as a primary approach to improve depression.
The Importance of Exercise for Older People
Exercise raises your heart rate, builds muscle, and improves your overall physical and mental health in various ways. A Harvard Medical School article highlighted the importance of physical activity for older people, saying that exercise helps maintain healthy blood pressure, improves blood sugar levels, prevents harmful plaques from accumulating in arteries, reduces inflammation, strengthens bones, and enhances sleep quality.Data from the World Health Organization (WHO) show that over one-quarter of adults worldwide do not engage in enough physical activity. Generally, adults are advised to participate in 150 to 300 minutes of moderate-intensity aerobic exercise or at least 75 to 150 minutes of vigorous-intensity aerobic exercise per week. For adults aged 65 and above, it is especially vital to participate in various sports activities for three or more days per week. These activities should be of moderate or higher intensity, emphasizing functional balance and strength training.
Many older adults are hesitant to engage in exercise because they are unfamiliar with effective and safe forms of physical activity, as well as the appropriate level of training. However, it is essential to note that any form of physical activity is better than being sedentary. While the goal is to participate in at least 150 minutes of moderate-intensity activity per week, starting with manageable activities and gradually increasing intensity can be beneficial. Daily activities such as climbing stairs, gardening, and even playing with grandchildren can be incorporated to help maintain activity levels.
For individuals with health issues such as diabetes, high blood pressure, osteoporosis, heart or lung disease, and neurological disorders, or those with poor balance or arthritis, it is advisable to consult your doctor before starting an exercise program.
