Why is exercise so important for seniors?
“Exercise is the key to staying youthful at any age—it keeps the body strong, the mind sharp, and the spirit vibrant.”
For seniors, there are additional benefits, like the fact that regular exercise reduces the risk of chronic diseases, lowers the chance of injury, and can even improve one’s mood.
Exercise has countless benefits for people of all ages, including a healthier heart, stronger bones, and improved flexibility. lowers the chance of injury and can even improve one’s mood.
As we age, our muscle mass begins to decrease. When we enter our forties, adults can lose 3–5% of muscle mass with each subsequent decade of life. Staying fit and healthy for as long as possible helps improve happiness and quality of life. So in this article, we’ll explore the concrete benefits of moving more.
Benefits of Exercise for Seniors:
- Improved healing and function: Regular exercise by seniors may decrease the time it takes for a wound to heal by 25%. Also, a healthy, strong body can better fight off infection and make recovery from illness or injury easier.
- Reduces anxiety and depression: Many older adults may face social withdrawal, illness, or disability, any of which can result in mental health issues. Exercise has a range of cognitive benefits, with studies showing that it reduces anxiety and depression, boasting a significant reduction in relapse compared to other interventions.
- Prevents Bone Loss: Both men and women lose bone density as they age, with post-menopausal women losing up to 2% each year. Strength training has been shown to counteract this loss and actually restore bone density. Having stronger bones leads to fewer fractures and can also aid in balance. By reducing the risk of falls and injuries, exercise can help seniors live independently for longer.
- Improves mood: Simply put, exercise makes us feel good. It can help ease anxiety and depression symptoms, increase relaxation, and create an overall sense of wellbeing. A 2019 study of adult men aged 65 and older found that the mood-boosting benefits of exercise continue well into old age, underscoring why it’s so vital to stay active.
- Exercise Guards Against Injury: Fortunately, in addition to helping prevent falls in the first place, exercise can also help maintain bone strength and reduce further loss of bone density. Exercise also helps build muscle strength, which can further protect bones in the event of a fall.
How much activity do older adults need?
According to the Physical Activity Guidelines for Americans (PDF, 14.5M), you should do at least 150 minutes (2½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing.
Being active at least three days a week is best, but doing anything is better than doing nothing at all. You should also do muscle-strengthening activities, like lifting weights or doing sit ups, at least two days a week.
The Physical Activity Guidelines also recommend that, as part of your weekly physical activity, you combine multiple components of exercises. For example, try balance training as well as aerobic and muscle-strengthening activities.
If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week.
Should I warm up or cool down before or after exercise?
Warm up for 5 minutes before you exercise. Walking slowly and then stretching are good warm-up activities. You should also cool down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather.
What exercises are best for older adults?
Ideally, exercise routines for older adults should incorporate a blend of aerobic exercise, strength/resistance training, and stretching/flexibility exercises. Trendy fitness programs and high-intensity regimens aren’t a practical—or safe—choice for most older adults. Below are some great workout options that can help you improve your mobility, build strength, and enhance your balance and coordination.
Yoga: Yoga is a low-impact activity that won’t strain your joints. At the same time, it helps you build up your muscles, stabilize your core, improve your flexibility, and strengthen your bones. Look for an introductory yoga class in your area to help you master basic poses. Some yoga programs are specially designed for older adults and include seated and standing options.
Pilates: Like yoga, Pilates offers an effective workout while being gentle on joints. It focuses on building a strong core in order to improve balance and stability and has been shown to reduce the symptoms of arthritis, multiple sclerosis (MS), and Parkinson’s disease. Many of the exercises are performed in sitting or reclining positions. Pilates is a smart option to try if you haven’t exercised in a long time.
Aerobic exercise: Adding endurance activity to your day can help boost cardiovascular function, strengthen lungs and airways, and improve everyday stamina. What counts as aerobic exercise? Walking, swimming, and using the stationary bike are all good choices for older adults. Thirty minutes a day is the recommended amount. This can include three short, 10-minute sessions spread out over the day.
Strength training: No, we’re not talking about bench pressing 100 pounds! There are simple, low-impact bodyweight training exercises you can do at home to help reverse muscle loss and burn body fat. These include wall pushups, stair climbing, squats, and single-leg stands. Some strength-training routines also incorporate light hand weights (1 to 2 lbs.) or resistance bands. Aim for two to three workouts weekly to reap the most benefits.
Conclusion:
Exercise is good for you; it’s just a matter of making it a priority and a habit in your daily life. In the aging population, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties, and improve cognitive function. Regardless of your age, we hope this will motivate you to incorporate exercise into your life.
Don’t get discouraged! You can start exercising again and be successful. You can use a weekly exercise and physical activity plan to write down your activities.
Always focus on proper form to prevent injuries. If lifting weights isn’t feasible, other resistance training forms, like resistance bands or body-weight exercise, can also be effective. Always consult with a healthcare provider before starting any new strength training regimen.
FAQ:
Should I lift weights for strength training as a senior?
