Exercise is so important to Maintaining Good Health as We Age. That old expression, “If you don’t use it, you lose it,” is true! Regular physical activity is an important part of aging well. Activity helps to prevent, delay, or improve chronic disease. In fact, a recent report by the World Health Organization found that even brain health is improved, and the risk of dementia decreases through regular exercise and other healthy habits.
Despite the benefits, however, 31 million adults age 50 or older are inactive, according to the Centers for Disease Control (CDC), contributing to low energy, not feeling well, and worsening chronic health problems.
Make a commitment to yourself—get moving at a level you can tolerate and realize the benefits of more regular physical activity. A total of 150 minutes of activity is recommended per week, and this can be broken down into small increments spaced out over the entire week. Levels of activity should be adjusted for individuals with disabilities.
Different Types of Exercise – Aerobic, Strength, Balance and Flexibility
Aerobic exercise increases breathing and heart rate. Strengthening exercise helps build muscle, whereas balance exercise decreases fall risk, which in turn prevents fractures. Fractures in the elderly can result in significant disability and poor quality of life. Exercise that concentrates on flexibility improves joint range of motion and mobility.
Before the activity, it is crucial to warm up and, after the activity, cool down. Start and end with a slower pace or lower intensity. This helps to prevent injury and muscle fatigue. The warm-up and cool-down time can be counted into your total activity time.
Aerobic activity helps build energy or endurance. Walking is an excellent form of aerobic activity. You just need a good pair of tennis shoes and a safe place to walk. Walking indoors at a mall or a store is a good option. You can even walk around your house or use a stationary bike or a treadmill. Other examples of aerobic activity are dancing, swimming, and aerobic classes in the pool or gym.
A way to gauge your level of activity is to talk: if you can talk without difficulty, you are not working hard enough. If you can’t talk at all, you are working too hard. Try to find a happy medium pace.
Strength-building activities should be part of your fitness routine at least twice weekly. It is essential to include all major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. Doing repetitions of the exercises facilitates muscle building. One set of 8 to 12 repetitions is beneficial, but doing two to three sets is even more effective. Examples of muscle-strengthening activities include exercises using bands, weight machines, and hand-held weights. Callisthenic exercises such as jumping jacks, sit-ups, and push-ups are all excellent options. Gardening and carrying groceries even count as aerobic exercise, and some forms of yoga and tai chi.
Working on balance is very important for older adults, especially those at higher risk for falling. Concentrating on exercises that maintain or improve balance will be beneficial. Balance training is recommended at least three days a week. Some examples include walking backward and sideways, heel/toe walking, and getting up out of a stationary chair. Regular participation in these activities has been proven to reduce fall risk.
Flexibility is an integral part of physical fitness and is needed to participate in other forms of activity. Stretching exercises should include the neck, shoulders/arms, chest, back, thighs, hamstrings, and calves. Restorative Yoga classes can help to increase flexibility, as well as heal from injuries. If you have access to a computer, a good resource for stretching exercises can be found on the Silver Sneakers website:
https://www.silversneakers.com/blog/stretching-for-seniors-7-simple-moves-for-the-not-so-flexible/
The good news for Seniors is that many Medicare supplements offer free membership in the Silver Sneakers program or cover a gym membership, so check out your eligibility with your insurance carrier.
Other Internet resources:
Walking Tips from the Heart Association:
There are multiple benefits to be gained from regular physical activity, including a lower rate of overall mortality, heart disease, high blood pressure, stroke, type 2 diabetes, and cancer (colon and breast). There is an added benefit of higher heart and lung function levels, muscle strength, and decreased body fat. People who are active show a higher level of overall functional health. This includes lower fall risk, improved cognitive function, reduced risk of moderate to severe functional limitations, and a positive impact on quality of life. Increased activity can improve your mood, decreasing feelings of depression, stress, and anxiety.
It may take some effort to get moving, but you’ll be glad you did. Any increase in your activity level will benefit you physically and mentally. Remember to check with your healthcare provider before starting a new activity level. They can help to guide you on your journey to better health.
Article written by Elizabeth Allen, Nurse Practitioner, AgeWell Medical Associates