Physical Activity: An Invitation to Health and Quality of Life

Have you ever thought about how much physical activity can transform your life?

No matter your age, your moment or your routine, moving is a powerful choice for self-love, health and well-being.

What is Physical Activity?

Physical activity is any movement of the body that requires energy expenditure. It can be walking, dancing, playing sports or even gardening. Unlike physical exercise, which is structured and planned (like a gym class), physical activity encompasses everything that takes you out of inertia and brings benefits to your body and mind.

Why is Physical Activity Essential, Especially for the Elderly?

As we age, staying active becomes even more important. Regular physical activity helps to:

• Reduce the risk of chronic diseases such as hypertension, type 2 diabetes and osteoporosis.

• Improve balance and coordination, reducing the risk of falls in the elderly by up to 40%, according to the World Health Organization (Newsroom).

• Preserve muscle strength and flexibility, which are essential for autonomy in daily life.

• Increase the feeling of well-being, combating symptoms of depression and anxiety.

According to the Ministry of Health, active elderly people are 30% less likely to develop cardiovascular diseases compared to sedentary ones. [Source: Ministry of Health, Brazil, 2024]

Physical Activity Recommendations for Seniors

You can – and deserve – to live with more energy!

The WHO recommends for people aged 65 and over:

• At least 150 to 300 minutes of moderate physical activity per week (about 30 minutes per day, five times a week).

• Muscle-strengthening activities on two or more days a week.

• Practices that improve balance, such as yoga or tai chi chuan, at least three times a week.

Important: Always respect your own pace and, if possible, seek guidance from a health or physical education professional to adapt the exercises to your needs.

Examples of Safe Physical Activities

Here are some ideas that can fit perfectly into your routine:

• Outdoor walks: in addition to moving your body, it is a great time to enjoy nature.

• Daily stretching: helps with flexibility and prevents pain.

• Water aerobics: excellent for those looking for low-impact activities on the joints.

• Ballroom dancing or rhythms: move your body and cheer your heart!

• Exercises with light weights or elastic bands: strengthen muscles essential for your independence.

Every step, every movement, is a victory that brings you closer to a lighter, healthier and happier life.

You are the Most Important Person in Your Life Project

Remember: it's never too late to start. Your body, mind and heart appreciate every small action towards an active life.

By taking care of yourself, you inspire those around you and plant seeds of vitality for the future.

Thank you very much for dedicating this time to your health!

I hope you find pleasure in movement and reap all the fruits of this wonderful choice.

Share this inspiration! Take this message to those you love and together let's spread more life, energy and love around.