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D. Physical activity and nutrition
Physical activity and good nutrition are important components of ageing well, since they improve
physical well-being while regulating stress and promoting social inclusion and participation. There are
therefore a range of projects and programmes in the EU focusing on nutrition and physical activity for
older people (see Boxes 18 and 19)
Nutritional habits should be modified after the age of 50, as caloric needs decrease with ageing
(depending on activity levels), while nutritional needs increase. For example, osteoperosis is much
more pronounced in older women than in men. Moreover, evidence suggests that the onset of
osteoperosis can be stalled or even deterred for women if they engage in a number of preventative
actions across their life course, including engaging in a sufficient level of physical activity, consuming
a balanced diet and not smoking. 37 According to WHO Europe, adults need at least 30 minutes of
regular, moderate-intensity physical activity on most days. More activity may be required for weight
control. Physical activity benefits both physical and mental well-being, and reduces by about 50% the
risk of many disorders related to inactivity (such as heart disease and type 2 diabetes), as well as
reducing the risk of hypertension and some forms of cancer, and decreasing stress, anxiety, depression
and loneliness. 38 The WHO indicates that these recommendations are relevant to all healthy adults. In
addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls
three or more days per week. When older adults cannot do the recommended amount of physical activity
due to health conditions, they should be as physically active as their abilities and conditions allow. 39
A Crochane study of eleven studies of aerobic physical activity programmes for healthy people over
the age of 55 years found that aerobic exercise interventions resulted in increased fitness of the
trained group and an improvement in at least one aspect of cognitive function. 40 More recent research
has also found that, in cognitively normal adults, walking six miles a week instead of being sedentary
was associated with a 50% reduction in Alzheimer’s risk over 13 years. 41
Box 18
Key resources
European Network for Action on Ageing and Physical Activity
(EUNAAPA)
EUNAAPA is a network that aims to improve the health, wellbeing and
independence of older people throughout Europe by the promotion of
evidence based physical activity. EUNAAPA provides a platform to enable
policy makers, providers and professionals to exchange on this topic and
on its integration into other policy areas.
From 2006 -2008 EUNAAPA members engaged in a EC co-funded project that led to an inventory of
assessment instruments for physical activity and physical functioning in older people. It also led to a best
practice report on physical activity programmes and physical activity promotion strategies for older people.
More information is available at:
http://www.eunaapa.org/Home/
37 http://www.who.int/nutrition/topics/ageing/en/index.html
38 http://www.euro.who.int/en/what-we-do/health-topics/disease-prevention/physical-activity/facts-and-figures/physical-activity-to-stay-healthy
39 http://www.who.int/features/factfiles/physical_activity/facts/en/index5.html; http://www.who.int/dietphysicalactivity/factsheet_olderadults/en/index.html
40 Angevaren M, Aufdemkampe G, Verhaar H, Aleman A, Vanhees L. Physical activity and enhanced fitness to improve cognitive
function in older people without known cognitive impairment. 2008 http://www2.cochrane.org/reviews/en/ab005381.html
41 http://www.webmd.com/alzheimers/news/20101128/walking-may-cut-alzheimers-risk
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