It is never too late to start, especially when it comes to physical exercise. Humans are designed to stay active and have an organism that "rises to the occasion" when put to the test. The frailty associated with old age is a contradiction. An organism that is not used weakens.
Except for diseases that limit movement, many experts argue that medical prescriptions should include more exercise and fewer drugs. Why? The effects of small doses of physical activity done consistently act as a sort of vaccine against disease. In other words, strength exercises and the kilometers we cover are the perfect training to keep our inner army in shape.
This process is the result of subjecting the body to the hormesis theory: what doesn't kill you makes you stronger. Alejandro Lucía, a Professor of Exercise Physiology at the European University, is conducting a study with centenarians to test this hypothesis. "Elderly people, like young ones, release exerkines when they exercise, which are messenger biomolecules with beneficial effects on the rest of the body."
The production of these is because "each exercise session is like a small insult to the body, but adapting to these insults - he explains - strengthens it." Here, Lucía points out that the key moment is not just the exercise itself, but the hours following. "In the period of time after physical activity, a whole army of hormones and substances is released that establish a window of positive effects that leave a mark on metabolic health."
Right after exercise, a window opens, and like a breath of fresh air, the body becomes healthier: "The release of immune cells in the blood enhances defense capabilities, and they can even kill tumors," notes the professor.
However, there are rules for this to work, especially for older people. "A professional should determine the type of stress or exercises the body will undergo. The limits of exposure and each individual's capacity must be measured," says Lucía, emphasizing that "this is crucial when it comes to strength exercises, which can be more harmful, but should not be ruled out."
What exercises are recommended for those over 65?
The National Institute on Aging (NIA) points out four types of exercises that can help older people: endurance, strength, balance, and flexibility. As the Spanish Heart Foundation notes, each of these helps prevent falls that can cause fractures in people with osteoporosis and alleviate symptoms of cardiovascular diseases, for example.
"The WHO recommends that people aged 65 or older, regardless of their health condition, whether healthy or with chronic or functional diseases, should engage in physical activity," says Lucía regarding exercise prescriptions.
Therefore, the idea that sedentary behavior is safe for this population group should be dispelled. "In a meta-analysis in the journal The Lancet, we found that the greatest benefits for people over 60 were seen with an average of 170 minutes per week, ranging from 110 to 225." It is about recommending a set of activities aimed at enhancing capabilities that support greater autonomy in daily activities for this population.
The professor laments that while the search for a pill to stop aging continues, simpler and more direct resources are overlooked. "Exercise is a medically potent intervention that is being neglected," Lucía emphasizes.