Question

Devise a plan of physical activities in accordance with World Health Organization guidelines for adults aged 65 and above.

Hint:

For seniors, "Functional Balance" training often includes activities like Tai Chi or standing on one leg, which directly reduce the risk of hip fractures.

Answer 1

Step 1: Build the aerobic base first: aim for at least 150 to 300 minutes of moderate-intensity activity per week, such as walking or swimming, spread across most days so no single session is too demanding.

Step 2: Add balance-focused sessions on 3 or more days a week, since fall prevention is a priority for this age group; simple exercises like standing on one leg or slow directional walking work well.

Step 3: Include muscle-strengthening work targeting all major muscle groups on 2 or more days a week, using light resistance or body-weight exercises to counter age-related muscle loss.

Step 4: Finally, minimise total sedentary time by replacing long periods of sitting with any light activity throughout the day, since this adds measurable benefit even outside the structured sessions above.