Best Exercise for Healthy Ageing in Africans (Tips)

By Victory Onyenekwe. Freelance Health Writer and Datelinehealth Africa volunteer. Medical review and editorial support by the DLHA Team.

Elderly black couple during low intensity brisk walking

Highlights

• World Health Organization recommends older adults to participate in at least 150- 300 minutes of moderate aerobic exercise per week or 75- 150 minutes of vigorous intensity aerobic physical activity per week in addition to strength training.

• Healthy ageing is the process of reducing the undesirable effects that comes with ageing, and maintaining the functional ability to improve wellbeing as one ages.

• Improved sleep, increased independence, cardiovascular fitness, social engagement, mental wellbeing, and physical health are some of the benefits of exercise.

• African traditional activities such as dancing, farming, traditional games can be incorporated into exercises for the elderly in Africa.

• Non-healthy exercise types such as deep squats, leg presses, bench presses, running stairs, high intensity running should be avoided by seniors.

Introduction

Ageing is a natural process that is inevitable, and while we cannot stop the process, it is crucial that we experience healthy ageing and emphasize the need for exercise in maintaining the ageing process.

In promoting healthy ageing in Africa, incorporating traditional activities into daily exercise routines can encourage a culture of healthy and active living that supports overall wellbeing for both the young and elderly.

This article highlights the benefits of exercise, exercise tips suitable for the elderly and non-healthy exercise types to avoid.

What is Exercise?

Exercise is a health directed behavior that involves engaging in a planned, organised and repetitive physical activity to gain health benefits and improve fitness. [1]

The World Health Organization [WHO] recommends that older adults should participate in at least 150- 300 minutes of moderate aerobic exercise per week or at least 75- 150 minutes of vigorous intensity aerobic physical activity per week in addition to strength training. [2].

What is Healthy Ageing?

Ageing is a gradual natural process that begins in early adulthood, it is important for the process to be a healthy one. Healthy ageing is the process of maintaining functional ability to improve wellbeing as one ages. It is the process of reduction of the undesirable effects that comes with ageing.

Healthy ageing is characterised by good health in advanced years with little or no disability. The goal of healthy ageing is to remain active, independent and maintain physical health and mental health.

Benefits of Exercise

Regular participation in exercise has so many benefits, some of these benefits include: 

• Improved Sleep Quality

Experiencing insomnia? Engaging in exercise can relieve the symptoms of insomnia, promote relaxation and help to regulate your sleep-wake cycles.

• Increased Independence

With ageing it is easier to lose one’s independence. Exercising ensures maintenance of physical strength, balance, and mobility, which can enable older adults prolong their independence and ability to perform daily activities without assistance.

• Cardiovascular Fitness

Actively participating in exercise reduces the risk of developing cardiovascular diseases, such as stroke, hypertension, cardiac arrest through better control of blood pressure, cholesterol in a dose of dependent manner.

• Social Engagement

Engaging in group exercises builds a sense of belonging and provides opportunities for social interaction hereby tackling feelings of loneliness or isolation which is common among seniors.

• Mental Alertness and Wellbeing

Regular exercise has a positive impact on mental health function of the elderly. Reducing symptoms of anxiety and depression, improve mood, self-esteem while enhancing cognitive abilities such as memory and concentration. Exercise reduces the risks of dementia and higher order mental decline.

• Physical Health

Exercise boosts the overall function of physical health [improving flexibility and balance, strengthening of bones and muscles, improve cardiovascular health].

Types of Healthy Exercise Suitable for Elderly Africans

Engaging in exercise is important for the elderly and in the promotion of healthy ageing. However, there are certain exercise types that are suitable for the age and health status of the elderly African. These Healthy exercises tips include;

• Low Impact Aerobics

Exercises such as walking, swimming, cycling or even incorporating slow paced African traditional dance routines improve endurance, decrease cardiovascular diseases whilst being gentle on the joints.

• Balance and Flexibility Exercises

These forms of exercise improve range of motion for activities of daily living preventing pain and injury, they are designed to improve postural stability, enhance stability and coordination. Exercises such as heel-toe-walking, standing on one leg or stretching routines.

• Functional Training and Leg Strengthening Exercises

These exercises mimic day-to-day movements and the aim is to improve the functional capacity of the elderly to be able to perform daily tasks. These exercises include walking, chair rising, balancing.

• Muscle Strengthening Exercises

Exercises such as step climbing, using resistance bands, and daily cultural activities such as farming, fishing, drumming improve strength, power, and endurance of the muscle and bones.

Types of Exercises That Are Not Suitable or Healthy for Elderly Africans

Not every exercise is suitable for the elderly, engaging in non-healthy exercises can lead to stress on the joints, muscles and put a strain on their health.

Remember engaging in exercise is to maintain health and not cause harm. Non- healthy exercise types to avoid as a senior include:

• Deep squats

• Sit-ups/Crunches

• Sprints/High intensity running

• Leg presses

• Running stairs

• Bench presses

• High intensity interval training

Frequently Asked Questions (FAQS)

• How do I know what exercise type is suitable for me as I age?

It is important to communicate with a doctor or exercise physiologist on the kind of exercise that is suitable for your age and health status. After going through your health history, they can recommend a suitable exercise plan for you.
 

• I do not have access to physical facilities in my area, what do I do?

There are various exercises that can be done in the comfort of your home, such as step climbing, evening strolls, gardening, incorporating slow traditional African dances, stretching routines, the list is endless.
 

• How can I stay motivated to maintain an exercise routine as I age?

It’s easy to lose interest in exercising when you are not motivated, one way you can be motivated is to have encouragement and social support from friends and family. Participating in group exercises also helps in staying accountable and motivated. 
 

• How do I convince people around me that believe exercise for seniors is inappropriate and unnecessary?

You can educate them on the general benefits of exercise such as improved functional ability, mental alertness, reduced feelings of isolation, anxiety and depression. You can also incorporate and modify African cultural activities such as dance, drumming, fishing, farming, storytelling, hunting into exercise for seniors.

Conclusion

Exercise is a crucial factor in promoting healthy ageing in Africa. The benefits of exercise are not just limited to the elderly in Africa but also the younger African demographic. By incorporating traditional activities such as dancing, traditional games and farming into daily routine we can encourage a culture of productivity and active living that supports overall wellbeing and a reduced percentage of various health challenges in Africa.

Reference:

1. Maduakolam IO, Osude OC, Ede SS, Onyekachi-Chigbu AC, Osuorah OC, & Okoh OC. Knowledge, Attitude and Practice of Physical Exercise among Elderly People in Enugu Metropolis, Nigeria. Paah [online]. 2023; 7[1]:53-63. [Accessed 17 July 2024]. doi:10.5334/paah.212. Available from here

2. WHO guidelines on physical activity and sedentary behavior, Geneva: World Health Organization; 2020. Available from here

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Published: July 18, 2024

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