Movement invigorates – especially after 50

Regular physical activity is especially important after the age of 50, as it helps maintain physical agility and ability, strength and endurance. In turn, this contributes to better well-being and greater independence in everyday activities. In recent years, a number of studies have focused on longevity and the role that regular physical activity plays in it.

Anita Možgan, Physical Education Teacher, Pilates and Yoga Instructor, Personal Trainer

Longevity describes a long and high-quality life in which the inevitable decline in physical and cognitive abilities is postponed by several years, or even several decades. No one can completely avoid the ageing of the body, but we can have a decisive influence on how well we live in later years – whether we can continue to take care of ourselves, manage at least moderate physical effort, easily go on excursions, enjoy the activities we loved when we were younger, and spend our days and nights with as little pain as possible.

In October 2024, the journal European Geriatric Medicine published a study in which researchers followed older adults to examine how physical frailty progressed and how often they were physically active. Those who engaged in moderate physical activity at least once a week were less frail and less dependent. This means that even one exercise session a week can have long-term positive effects – helping to prevent physical decline and supporting the preservation of vitality and health in older age. More physical activity brings even better results.

These observations are also supported by other studies on the positive effects of exercise on the body. As I have been leading exercise sessions and providing individual advice to our guests at the Vitarium centre for more than 20 years, I can say with confidence that an active lifestyle contributes to and supports longevity. I am always pleased to see older people who outperform those 30 or more years younger in physical abilities such as endurance, fast walking, balance, strength and mobility. Through their example, they are ideal role models and can inspire you to make a change if you want to improve your health and well-being.

People who stop regular physical activity for more than six months often notice significant changes, such as a loss of muscle mass, which we can confirm using measurements on a bioimpedance scale, poorer balance, reduced mobility, becoming out of breath more quickly, an increased percentage of body fat, often higher blood pressure, the onset of type 2 diabetes and, above all, poorer overall well-being and sleep problems. Many people also become more downhearted or depressed.

In my work, I always combine strength training, cardio exercise, balance exercises, and mobility and relaxation exercises, including when working with older adults. Many people wonder what would benefit them most and which type of exercise they should choose. This requires highly individualised advice based on an assessment of their health, previous injuries, current physical condition and any possible deformities, imbalances in the body or significant deficiencies. By observing a person during exercise, I can usually identify quite quickly what may be causing their difficulties and what they need most.

It may sound unbelievable to some, but everyone who takes part in our programmes and is physically active for two to three hours a day notices changes after just a few days: better overall well-being, reduced pain, greater ease in maintaining the pace of Nordic walking, improved mobility and agility, better balance and lower blood pressure. All of this is influenced by combining different forms of exercise with mindfulness training. The right combination of relaxation, time for yourself and a mindful approach brings inner peace and satisfaction.

If the effort is too intense or the body is under stress, older people will not respond positively to exercise. Exercise should always be performed with consideration for your own abilities, needs and wishes. Sometimes, knowing what would theoretically be best for the body is not enough – adaptation and patience are also needed so that the desired results can be achieved gradually.

For everyone who is still hesitating – the right time to start moving is now. If you cannot find the motivation on your own or do not know how to begin, join an organised exercise programme in your local area or come and visit us at Vitarium. We will help you develop habits that can improve the quality of your life in the years ahead. Together, we will find an approach and a path that makes you happy – a lifestyle that recharges your batteries, brings more laughter, supports your well-being and vitality, and seems to make time move a little more slowly.

Discover Vitarium programmes for a healthier lifestyle.