A Systematic Literature Review

Running Head: Physical Exercise 1

Physical Exercise 2
Introduction
Physical activity is vital in improving the wellbeing of older adults. Most studies have
proven the relationship that exists between regular physical exercise and improved health
status. Physical exercise improves the immune system that weakens as a person ages thus
reducing the risk of contracting diseases such as type II diabetes and heart diseases (Simpson
et al., 2012). Activities such as cycling, walking, and swimming do mental health which
helps individuals to maintain their independence as they age (Bherer, 2015). Because of these
and other benefits, it would be imperative to come up with exemplary physical exercise
routines to discuss with Marcus' aged group. Activities that could help the group maintain a
physically active are discussed in this paper.
Recommended Activities
It has been estimated that older adults should achieve about 2.5 hours of physical
exercise each week (Almeida et al., 2014). Walking and jogging for at least thirty minutes a
day is the best way to achieve the feat. These exercises improve organs functionality by
enhancing muscle flexibility and strength. By using a google fitness app, each member
should track the amount of distance and time spent walking. Since the group is a competitive
one the member with the highest score after each week is given a prize. Trying to outdo each
other will be fun and beneficial for the members. Walking is a moderate-intensity physical
exercise and the recreational facility will provide an excellent venue for the activity.
Since the group likes being outdoors, they can try out activities such as geocaching
and lawn-balling. In geocaching, one member of the group hides containers within the
recreational facility while others use the global positioning system to locate them. Lawn
balling involves a lot of bending and lifting weighted balls at the same time being fun as well.
The game creates a team spirit and will improve their social bonding. The team can also play
pickleball at the recreational facility. Pickleball is a low-impact game that keeps the heart

Physical Exercise 3
pumping and will help in reducing cardiovascular complications. The group can practice the
three games at the parkette for at least four hours a week. The games are moderate-intensity
exercises that will make them breathe faster and sweat a little.
Attending dancing and tai chi classes for about three weekday evenings are excellent
physical exercise activities. They can also hire an expert to take them through the activities at
their homes without necessarily having to attend sessions outside. It would be great to meet
as a group to do a physical exercise rather than just meeting to make stories as in the past five
years. The two activities will improve their balancing and stability. Also having to remember
dancing moves and Tai Chi sequences will enhance their mental health. The exercises are fun
and for a start have a low intensity (Hwang and Braun, 2015).
The group can track their daily exercises through several means. They can use apps
on their smartphones, wearable trackers, and activity logs. The methods will help the group to
keep up their competitive nature and reach goals.
Conclusion and Recommendations
The group should aim to attain 150 minutes of medium to high-intensity exercise each
week. Doing the activities in small bouts each time makes them less daunting. They should
also start slow to give their bodies the chance to adjust to their new lifestyle. Other
recommendations while doing the exercise include, drinking plenty of water to keep them
more hydrated. Wearing appropriate clothing such as walking footwear is essential. Before
undertaking the exercises, each member should consult their doctors.

Physical Exercise 4
References
Almeida, O. P., Khan, K. M., Hankey, G. J., Yeap, B. B., Golledge, J., & Flicker, L. (2014).
150 minutes of vigorous physical activity per week predicts survival and successful
ageing: a population-based 11-year longitudinal study of 12 201 older Australian men.
British journal of sports medicine, 48(3), 220-225.
Bherer, L. (2015). Cognitive plasticity in older adults: effects of cognitive training and
physical exercise. Annals of the New York Academy of Sciences, 1337(1), 1-6.
Hwang, P. W. N., & Braun, K. L. (2015). The effectiveness of dance interventions to improve
older adults’ health: a systematic literature review. Alternative therapies in health and
medicine, 21(5), 64.
Simpson, R. J., Lowder, T. W., Spielmann, G., Bigley, A. B., LaVoy, E. C., & Kunz, H.
(2012). Exercise and the aging immune system. Ageing research reviews, 11(3), 404-
420.