Physical exercise is becoming more meaningful a habit to people of all ages, and Rwanda, through sporting activities, like the Car Free Day (bi-monthly physical mass sports exercise), encourages this as a way to improve quality of life and reduce the risk of several diseases like type 2 diabetes and cardiovascular disease. 

Exercise plays a big role in combating diseases and conditions. Those who are overweight or obese may be at greater risk of conditions including type 2 diabetes, heart disease and high blood pressure.  According to Centers for Disease Control and Prevention (CDC) as an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Claver Nzaramba, 61, a Kacyiru resident, says that he walks regularly to prevent his legs from swelling because exercise helps blood circulation. He adds that exercise helps to stabilise his blood pressure and diabetic conditions. He says that physical exercise has made him stronger and healthier than he was before. He encourages older people to exercise, and not just because it was recommended by a doctor.

Older adults should move more and sit less throughout the day. Keep in mind, some physical activity is better than none, CDC suggests. Older adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Health benefits will also increase with the more physical activity that one does.

65-year-old Gorethe Nyiraguhirwa says she is a lot healthier than some people her age, and even younger, because of sports.

"My son encouraged me to drink water and exercise daily which I was not used to, and by the time I got used to it, I was enjoying it. I exercise with different people my age and we have a coach that guides us on what to eat. If I had not started exercising, I’d perhaps be in bed, hardly able to walk,” she says.  

Robert Musonera, 60, says that he gained weight because of working from home due to Covid-19, so he now exercises daily to lose the weight. "I never took exercising seriously ever in my life because I assumed it was for young people who wanted to look good, but now here I am. The last couple of months that I have been exercising changed my life and I am glad that I do sports now.

"I feel stronger and healthier than I did before, and I plan to keep up with it. I encourage other older people to exercise no matter their age, they will improve day-by-day and come to enjoy the benefits of physical activity,” he says.

Improvement in partaking

Arnoldine, commonly known as ‘Coach Amor’ has been a personal trainer for four years. "Participation of older people in exercise activities has improved over the years. Now we have all generations in the gym since they reopened, which was different back then where only young people went to the gym,” she says.

She adds that older people came to understand the importance of sports to their health. The love for sports and efforts by the government to encourage physical exercise resulted in an increasing number of older people going to the gym.

Lela Mukaruzima, a specialist in physiotherapy, says that maintaining a healthy lifestyle is important for everyone at all stages of life, but mainly for the elderly as they are more exposed to health issues which affect their quality of life. 

Guidance on exercise

"There are mainly four exercise components: aerobic exercise, strength training, balance and flexibility training. To achieve sufficient exercise, it is better to set individual goals according to the needs of the elderly or ability as identified by their physician or physiotherapist.

"For the elderly to gain maximum benefit in exercising, they should adhere to the World Health Organization’s 2020 guidelines on physical activity which determine the amount of exercise based on duration, frequency, intensity and mode. Older adults aged 65 and above are recommended to engage in at least 150-300 minutes of moderate intensity aerobic physical activity or a walk,” Coach Amor says. She adds that elderly persons should do muscle strengthening activities at moderate intensity that involve all major muscle groups on two or more days a week.

Guidance on healthy diet

"It is important for elderly persons to eat a balanced diet that includes protein, healthy fats, carbohydrates and fibre-rich food. It is essential for senior persons to stay hydrated, taking at least 6 to 8 glasses of water throughout the day because dehydration can cause confusion, headaches and drowsiness,” the coach says,

She adds that whilew exercising and diet are crucial in contributing to health, they do no stop ageing, but may slow down the adverse effects of the ageing process, or keep some diseases caused by inactivity or poor nutrition at bay, and with that, elderly people are also advised to go for regular medical checkups.