According to a new evidence review from Public Health England (PHE) and the Centre for Ageing Better, muscle and bone strengthening and balance activities confer significant health benefits for all adults, including the elderly.
Activities most beneficial for muscle and bone strengthening include ball games, racket sports, dance, Nordic walking and resistance training. The UK Chief Medical Officer's guidance states that adults should undertake strengthening and balance activities suitable for them, minimum twice per week. Those at risk for falls would need a supervised structured exercise regimen.
Poor muscle strength is a serious issue among older adults, increasing the likelihood of falls by 76%. Moreover, those who have already experienced a fall have a 3-fold higher chance of falling again. Falls are a primary cause of hip fractures and account for costs amounting to £1 billion per year to the NHS. Apart from fall prevention, strengthening and balance activities can also improve mood, sleep, energy levels and lower the risk for early mortality.
Dr Alison Tedstone, Head of Diet, Obesity and Physical Activity at PHE says, "Strengthening and balance activities can also help individuals experiencing pregnancy, menopause, onset of or diagnosis of disease, retirement and recovery from hospitalisation. Jess Kuehne, Senior Engagement Manager, Centre for Ageing Better emphasises that strengthening and balance activities deserve equal weightage as aerobic exercise.
