Adding life to years

Life expectancy has grown exponentially over the last decades, and today there are over 182 elderly people for every 100 young people in Portugal. Given this context, it is crucial to emphasize the importance of practicing healthy and active aging, which yields benefits that improve quality of life. With the vast amount of information available, I aim to provide useful references to help you add life to your years. Strength training is often socially associated with young people, and even discouraged for the elderly, which is not always the case. There is scientific evidence regarding the efficacy and safety of individualized strength training in the elderly. The development of muscle strength is vital for healthy aging, improving muscle mass, cognitive capacity, fatigue resistance, and reducing body fat. Furthermore, studies indicate that this type of training reduces the risk of falls in the elderly, which is particularly significant given the frequency and potential severe consequences of falls in this population. Thus, by consistently performing exercises that mimic daily tasks with increased demand, individuals can carry out these tasks with less difficulty. For example, the Deadlift exercise resembles lifting something from the ground (as shown in the image below); the Farmer’s Carry, similar to carrying groceries; and Overhead Movements, akin to reaching or hanging laundry, among others.

The American College of Sports Medicine recommends that physical activity be performed 2-3 times per week, in sessions lasting between 45-60 minutes, including endurance and cardiovascular resistance sessions (recommendations of 50-300 minutes of moderate-intensity aerobic physical activity per week, or at least 75-150 minutes of vigorous-intensity aerobic physical activity per week). The physiotherapist is a healthcare professional qualified to help you achieve healthy and active aging, using active movement as a tool for recovery and improving quality of life.