Exercise can add years to people’s lives and dramatically reduce risk of dementia

It is never too late to take up physical exercise and the New Year is an ideal opportunity to take up something new.

Doing regular exercise has huge benefits and can add years to people’s lives, as well as making them happy as it releases endorphins - a feel-good hormone that reduces depression and anxiety.

Physical activity can also reduce the risk of dementia, according to a recent study carried out by researchers from Cardiff University.

The study published in the PLOS One journal found those taking regular exercise, non-smoking, with a healthy bodyweight, a healthy diet and a low alcohol intake experienced a 60 per cent decline in dementia and cognitive decline - as well as 70 per cent fewer instances of diabetes, heart disease and stroke, compared with people who did none of these.

Researchers found exercise to be the strongest mitigating factor.

Professor Peter Elwood called the findings of “enormous importance” and said “healthy behaviours have a far more beneficial effect than any medical treatment or preventative procedure”.

The NHS recommends that older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

Whole range of activities for less mobile

One of the easiest ways to exercise is to go walking but there is a whole host of activities out there including yoga, golf, pilates, swimming, etc. For the less mobile, chair Zumba and chair aerobics can be a fun option.

Fitness specialist, Tina Lloyd, founded Fit4lifeover50, which is based in the Midlands, to make exercise a central part of older people’s lives.

She offers a whole range of classes for older people and people with disabilities from Gentle Exercise/ Falls Prevention and Tai Chi to Belly Dance and Bollywood.

Ms Lloyd is passionate about the significant impact exercise can have on older people's happiness and quality of life and says: “It is a common misconception that older people do not need to exercise. In fact, regular exercise has a tremendous impact on physical and mental health and well-being.

“Exercise helps to improve longevity, maintain cardiovascular health and lower high blood pressure. Many residents suffer from aches and pains due to arthritic conditions and a sedentary lifestyle. Exercise helps clients to remain mobile, stay supple and keep bones strong.”

A man in his 70s, who suffers from osteoporosis and arthritis, attends one of her exercise sessions. He has found that the sessions have made him fitter and more flexible, giving him greater mobility in his knees and shoulders.

Exercise reduces risk of falls

Doing exercise can reduce risk of falls and it can also help protect older people from injury if they do fall.

Specially designed exercise programmes for older should incorporate resistance work which not only strengthens muscles but can increase bone density reducing the chance of fracture, following a fall, according to Ms Lloyd.

Oomph! which stands for Our Organisation Makes People Happy also works with older people offering fun exercise classes such as Chair Aerobics which teaches chair exercises such as overhead reaches, arm raises, pass-the-ball, elbow-to-knee and arm circles to work the upper body and core.

It also holds Chair Cheerleading classes - a vibrant, exciting exercise class designed around creating laughter and enjoyment whilst singing and exercising, but still from the comfort and safety of the chair.

This is a very popular class due to its tactility and interactive nature, with participants given pompoms to use to increase the sense of fun.

Ben Allen, chief executive of Oomph! which is based in Yorkshire and the North East says: “So few older adults get enough exercise. Our mission is to change that for good. We are committed to improving the quality of life, dignity and health of older adults across the UK, and globally, through proven and fun interactive exercise and dance classes.”

Exercise tips for older people and people with disabilities

• Aim to do some kind of exercise every day – it doesn’t have to be a special class. You can incorporate it into your daily routine such as walking or gardening

• If you are at risk of falls and have had a fall in the past, work on building up your balance and coordination skills such as yoga

• If you have a health condition, speak to your doctor first

• If you find it hard to motivate yourself to exercise – join a group as that can make it more fun and is another way to meet new people

• Just because you have mobility problems, it doesn’t mean you can’t exercise. Try something new and fun such as chair Zumba or chair aerobics