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The growing number of people entering retirement is increasing global interest in ageing research. As more study on longevity and health span is conducted, it is clear that encouraging physical, social, spiritual, and cognitive activities in the elderly helps them keep their independence, with some even experiencing regained physical function.
Lifelong physical exercise is thought to have an important role in illness, disability, and dependency prevention, with regular activity postponing the need for institutionalisation.
Ageing Well: Research
Despite this, there are a number of research projects demonstrating a decrease in physical activity among elderly people across the world, with an increasing proportion being referred to care facilities. In many countries, lower physical activity, has resulted in a increase in disability prevalence among those aged 65 and older. Although low activity levels are of concern for maintaining healthy communities, the benefits of greater activity, include improved motor control, balance, and cognitive health can not be underestimated.
Ageing Well in the 'Blue Zones'
Increasingly there is a lot of interest in "Blue Zones," such as Loma Linda (USA), Nicoya (Costa Rica), Sardinia (Italy), Ikaria (Greece), and Okinawa (Japan).
These places have gotten a lot of attention because they frequently outperform average life expectancy projections, postponing the onset of sickness and incapacity. While numerous studies have been conducted in these locations to explore issues like as diet, genetics, and lifestyle, there is a notable paucity of research into the precise physical activities engaged by their oldest populations, notably centenarians and supercentenarians.
The phrase "Blue Zones" refers to distinct regions where people live much longer and healthier lives than in other parts of the world. Dan Buettner, a National Geographic Fellow and writer, popularised the notion with a team of demographers and researchers. These locations are famous not just for the longevity of their residents but also for the large concentrations of persons who live to be 100 years old, known as centenarians.
Book: The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest - Dan Buettner
Ageing Well: Research and Reviews
Existing research indicates that these people are constantly moving throughout the day, making it difficult to specify all exercise kinds, durations, and frequencies. A better knowledge of their activity patterns might help guide appropriate mobility regimens for ageing seniors all around the world. As a result, there is an urgent need for more study aimed at eliciting insights that might revolutionise longevity studies and assist postpone the development of age-related illnesses and impairments.
A scoping review of 18 papers by the Bond University (Australia); Blue Zones: Centenarian Modes of Physical Activity: A Scoping Review, identified significant findings across the five renowned Blue Zones. These findings establish, for the first time, that centenarians in these zones consistently engage in moderate-intensity activities daily. Their physical activities are deeply influenced by the surrounding environment, geography, and local culture. In these zones, traditional lifestyles are predominant, with daily routines involving walking for commute, labor-intensive jobs, outdoor hobbies, and frequent navigation of uneven terrains.
As an example, in the Sardinian Blue Zone, shepherding is the primary occupation, involving extensive walking on mountainous terrains. Contrarily, in places like Australia, only a tiny fraction of individuals over 65 remain part of the workforce.
Ageing Well: Active Lifestyles
The continuous and active lifestyles of Blue Zone residents greatly contrast the more sedentary habits found in other parts of the world. In Ikaria, Greece, nonagenarians (those aged 90 and above) were found to spend a minimal portion of their day sitting, a stark difference from research that shows other populations of the same age group can spend between 5-9 hours inactive during waking hours. The active lifestyle of Blue Zone residents significantly surpasses the recommended guidelines for physical activity for their age group, as set by institutions like The American College of Sports Medicine (ACSM). Despite their lower socio-economic status, these populations engage in labor-intensive jobs, challenging the general association of lower socio-economic status with health risk behaviors found in other research.
Ageing Well: Our Environments
Environmental and cultural influences in these Blue Zones play an undeniable role in dictating the centenarians' activity patterns. The geographical isolation and tight-knit community structures offer ample opportunities for outdoor engagements.
A sense of safety, intrinsic to their small communities, coupled with strong social and cultural networks, might be why the elderly continue to venture outdoors, regardless of infrastructure that might not meet Western standards.
While quality sidewalks in Western societies may encourage activity due to reduced fear of falls, the nature of community and traditional lifestyles in Blue Zones seems to override such concerns, emphasising the interplay of culture, environment, and physical activity.
Centenarians in the Blue Zones participate in physical activities on a daily basis, continuing with hobbies and working past the normal retirement age.
Their principal physical activities are somewhat strenuous agricultural work such as gardening, farming, and shepherding. The remote terrains, lengthier on-foot commutes, diverse walking surfaces, social contacts, and traditional foods and vocations of each Blue Zone have a substantial effect and shape these active lives.
Ageing Well: Planning
To ensure regular moderate-intensity exercise, a mix of planning, incorporating activity into everyday routines, and choosing interesting and sustainable workouts is required. Here are some ideas for you to engage in moderate-intensity exercise daily:
Set Specific Goals: Decide what you want to accomplish with your workout programme, whether it's weight loss, muscle growth, or bettering your cardiovascular health. This will provide you with motivation and clarity.
For example, aim to walk 10,000 steps each day or 30 minutes of vigourous walking.
Schedule Exercise Times: Schedule exercise times in your daily planner or calendar just like you would a meeting or appointment.
Set aside 6:30 – 7:00 p.m. every day for a jog around the park.
Include Physical exercise Into Daily Tasks: Look for ways to include physical exercise into the tasks you perform every day.
For example, instead of taking the elevator, walk or cycle to work, or park further out in the parking lot to increase your walking distance.
Find Activities You love: Exercises that you love are more likely to continue with you.
Consider taking a dance class or having regular dance sessions at home with your favourite music if you enjoy dancing.
Participate in Group Activities: Exercising with others might help to motivate you and make the activity more pleasurable.
Join a local sports team, join group fitness courses, or work out with a gym partner to hold each other responsible.
Change Up Your Routine: Doing the same workout every day might become boring. Changing things up helps keep things interesting and new.
Throughout the week, alternate between cycling, swimming, and brisk walking.
Make use of technology: There are various fitness applications and wearables available that can measure your activity, give exercises, and serve as reminders to begin moving.
Wear a fitness watch to log your daily steps, or use an app like "Couch to 5K" to gradually build up your running capacity.
Create an At-Home Workout place: Having a dedicated place will help you workout no matter what the weather or time of day.
For short workouts, set up a section of the room with yoga mats, resistance bands, and a set of dumbbells.
Maintain Your Knowledge: Understanding the advantages of moderate-intensity exercise can be motivating. Keep up with the most recent health and fitness studies.
Follow respectable fitness websites, journals, or YouTube channels.
Give yourself something to look forward to when you reach critical milestones.
Consider rewarding yourself with a new pair of running shoes or a peaceful spa day after a month of steady training.
Remember that consistency is essential.
Final thoughts
Consistent moderate-intensity exercise is essential for overall health and well-being. Individuals may attain regular physical exercise more readily by setting clear goals, incorporating action into everyday chores, altering routines, and utilising resources such as technology.
Group activities and education help to strengthen commitment even further. The cornerstone, however, lies in selecting fun activities and developing a routine that fits to particular tastes. Begin today by setting aside time for exercise, whether it's a brisk walk, a dancing class, or simply a quick workout at home, to live a healthier, more active life.
The path to greater health starts with that first step. Let us make a daily commitment to move.