Active ageing is an approach that seeks to maximise the quality of life of older people, enabling them to maintain their independence and well-being. More than an isolated objective, it is a continuous process that integrates physical, mental, social and cultural aspects. Its main purpose is to promote a life that is not only longer, but also fuller and more meaningful.
Adopting a holistic approach is essential to ensure that the years ahead are enriching. This means keeping the body moving, the mind stimulated, social relationships active and cultural curiosity always alive. Across these areas, active ageing activities become a powerful tool for overcoming the challenges associated with old age and embracing new opportunities.
Lifestyle changes that occur in old age
Over the years, it is inevitable that there will be significant changes in lifestyle, many of which can be challenging. One of the most obvious is the reduction in mobility and physical capacity. Activities that were once simple, such as climbing stairs or going for long walks, can become challenging. This is largely due to the decline in muscle strength, flexibility and balance.
In addition, daily routines often change significantly. Many older people have more free time after retirement, which can create both opportunities and challenges. On the one hand, there is more time to explore personal interests; on the other hand, a feeling of emptiness or loneliness can arise due to the decrease in frequent social interaction that work or parenting previously provided.
These changes affect not only the body but also the mind. It is common for older people to face a higher risk of developing mental health problems such as depression, anxiety or cognitive impairment. A lack of adequate stimulation can aggravate these situations, reinforcing the importance of adapting to change with proactive strategies. Finding ways to stay active and engaged can make all the difference to quality of life during this stage.
Five physical exercises for active ageing
A body in motion tends to age more healthily. Regular exercise helps to maintain mobility, flexibility and balance, three fundamental elements for avoiding falls and injuries. Physical activities also improve cardiovascular health, promoting better circulation and reducing the risk of chronic diseases such as hypertension or diabetes.
In addition, physical exercise not only strengthens the body, but also provides a number of emotional and social benefits. Below, we explore five ideal exercises for older people, with recommendations for adapting them according to each individual’s abilities.
Walks or hiking
Walking is one of the most accessible and beneficial ways to stay active. Whether in an urban park, a nature trail or even on the beach, this activity improves cardiovascular health, endurance and balance. For those looking for a bigger challenge, hiking on uneven terrain not only activates more muscles, but also stimulates the mind by requiring concentration and planning. Using trekking poles can be useful for those who need extra support and want to improve their posture.
Yoga or pilates
These disciplines combine movement, flexibility and meditation, helping to reduce stress and strengthen muscles. Yoga, with postures adapted for older people, improves the mobility of the joints and promotes conscious breathing, which can relieve physical and emotional tension. Pilates, on the other hand, which focuses on strengthening the abdominal core and posture, is especially useful for preventing back pain and improving balance. Group classes also offer an excellent opportunity to socialise.
Endurance exercises
Maintaining muscle strength is essential in old age, as it helps with everyday activities such as lifting objects or climbing stairs. Lifting light weights, using elastic bands or doing exercises with your own body weight (such as gentle squats or wall push-ups) are safe and effective options. It is advisable to start with simple movements and gradually increase the intensity under the supervision of a professional, especially for those who are new to this type of training.
Swimming
Water is a perfect ally for the elderly, as it allows them to do exercises without impacting on their joints. Swimming strengthens the whole body, improves lung capacity and reduces pain in people with arthritis or other joint problems. Water aerobics classes are another fun option that combines cardiovascular exercise and socialising. In addition, warm-water exercises have a relaxing effect that benefits both the body and the mind.
Tai Chi
Originating in China, Tai Chi is a practice that combines slow, fluid movements with breathing and concentration techniques. It is ideal for improving balance, reducing the risk of falls and promoting relaxation. In addition, it has been shown to help reduce blood pressure and improve mental health by reducing stress and anxiety levels. Practising Tai Chi in a group also encourages social interaction, creating a motivating and mutually supportive environment.
Five social or cultural activities for active ageing
Active ageing is not limited to caring for the body; the mind also requires constant attention and stimulation. Cognitive stimulation is essential to prevent brain deterioration and reduce the risk of diseases such as Alzheimer’s or dementia.
However, mental health is not sustained solely by individual challenges. Socialising plays a vital role at this stage. Interacting with other people promotes emotional health and keeps the mind alert. Here we present five options that are not only enriching, but also accessible and adaptable to different interests.
Book clubs
Joining a book club is an excellent way to keep the mind active and enjoy the pleasure of books. These meetings provide a space to share opinions, debate ideas and discover new perspectives through the works read. They also encourage social interaction and can be tailored to specific interests, such as classical literature, contemporary novels or even personal development texts. They can also be organised virtually, making it easy to participate from home.
Artistic therapies
Art is a powerful tool for stimulating creativity and expressing emotions. Painting, sculpture, music or even theatre classes allow older people to explore their creative side, while developing new skills. These activities also have therapeutic benefits, such as reducing stress and improving emotional well-being. For example, playing a musical instrument not only stimulates coordination and memory, but also provides a great sense of personal achievement.
Volunteering
Volunteering is one of the most rewarding ways to stay active in the community. Helping out at a charity, getting involved in local events or mentoring young people provides a meaningful purpose and strengthens a sense of belonging. What’s more, these activities are a great way to stay connected with other generations, enriching the lives of those who participate and fostering intergenerational inclusion.
Workshops or classes
Learning something new is always an excellent way to keep mentally active. Cooking, gardening or craft classes not only teach practical skills, but also encourage creativity and socialisation. For example, learning to cook healthy recipes can have a positive impact on nutrition, while a gardening workshop allows you to enjoy the outdoors and improve your mood. Crafts, such as knitting or creating decorative objects, are also excellent for stimulating coordination and concentration.
Cultural tourism
Exploring new places and cultures is an enriching experience at any stage of life. From local trips to museums or historical sites to organised trips to other countries, these activities offer a combination of learning, movement and socialising. Group travel, in particular, is an excellent way to bond with others while discovering new perspectives. In addition, visiting unfamiliar places stimulates the mind by learning about history, art and traditions, fostering a curious and adventurous spirit.
Live an active old age
Active ageing is a powerful tool for ensuring that old age is a stage of fulfilment and satisfaction. Adopting a lifestyle that combines physical, mental, social and cultural activity allows us not only to live longer, but also to enjoy it to the full.
It is never too late to start exploring new activities or rediscover old passions. Any effort in this sense contributes to improving health, strengthening well-being and increasing quality of life. In short, active ageing activities not only prolong life, but also give it a more meaningful purpose.
There are no comments yet
Leave a comment