Exercise As You Age To Stay Fit

5 mins read

Overview

There is no specific age to maintain fitness; performing a physical activity is necessary for all age groups. When it comes to older adults, exercise can help them stay motivated, active, and free from all diseases and thereby help in the development of overall well-being. Most people perceive exercise as lifting weights in the gym or running for a longer duration on the treadmill; however, those are not the only way to stay fit. You can do cycling, swimming, dancing, yoga or just a brisk walk every morning to keep yourself fit as you age.

Importance of Exercise and Fitness

Exercising is necessary as you age to keep your joints healthy, maintain proper weight and reduce the risk of various chronic diseases. Inactivity is associated with alterations in body composition, resulting in an increase in body fat percentage and a decline in lean body mass.
According to a study published in the National Institute of Health, exercise training in older people has been associated with health benefits such as decreased cardiovascular mortality.

Key Facts to Know

Keeping active helps you stay physically and mentally strong.
Aim for about 30 minutes of moderate-intensity physical activity on most days, but any amount of activity is beneficial—even just a few minutes.
Strength and weight-bearing activities can increase bone density, helping to prevent osteoporosis.
Consider exercising with a friend, and choose activities you enjoy, to help you stay motivated.

Benefits of Exercise for Older Adults

It is advisable for older adults to keep their bodies mobile as it helps in the smooth functioning of various bodily systems. There are numerous health benefits for exercising during the ageing process, including:

Improved fitness: Exercising regularly in older age is crucial as our bodies gradually become frailer.
Promotes a healthy weight range: Older adults tend to become more sedentary, which can lead to weight gain and a decrease in muscle mass. Regular exercise helps maintain a healthy weight and body composition.
Increased happiness: Exercise triggers the release of endorphins, hormones that positively affect the nervous system and brain, boosting mood and overall happiness.
Helps with sleep: Routine physical activity can improve sleep quality, addressing common sleep issues in older adults and reducing related health concerns such as anxiety and depression.
Supports cognitive function: Regular exercise improves blood flow and oxygenation, promoting brain health, reducing the risk of dementia, and enhancing memory and mindfulness.
Improves bone density: Weight-bearing exercises strengthen bones, increase bone mass, and reduce the risk of osteoporosis and fractures as we age.

Build a Balanced Exercise Plan

A balanced exercise plan for an older adult should be a mix of aerobic and anaerobic exercises. Older adults who haven’t trained much throughout their lives should avoid exercises that shoot up the heart rate to a very high level. Older people should train in the range of 65% to 75% of the target heart rate (THR). Four main types of exercises that older people should incorporate in their routine are:

- Balance: These exercises help maintain posture and stability level. Older adults can perform yoga asanas to improve their balance and posture.

- Cardio: In this form of exercise, larger muscle groups are used in rhythmic motions over a period of time. It gets your heart pumping and may even leave you feeling a little short of breath. Cardio workouts include stair climbing, walking, swimming, cycling, hiking, and dancing which help improve endurance and heart health.

- Strength & Power Training: Bodyweight strength training like air squats, lunges, push-ups, pull-ups, etc., can helps prevent loss of bone mass, build muscle, and improves balance. Strength training can also be performed with dumbbells and elastic bands. On the other hand, power training, which are exercises done at a faster pace can improve your power and reaction time. Building strength and power will help you stay independent and make daily activities such as opening a jar and lifting objects easier.

- Flexibility: These exercises help the body stay limber and increases the range of movement for ordinary physical activities, such as looking behind while driving, tying shoe lace, shampooing your hair, etc. This can be done through stationary stretches or stretches that involve movement to keep your muscles and joints supple and less prone to injury.
If you have a medical condition or have been mostly inactive, see your doctor before starting any vigorous exercise program.

Myths Vs. Facts

1. Myth: Older people can’t go to the gym.

Fact: Gyms are not just for young people. Many older people enjoy working out at gyms or attending exercise classes, many of which are tailored for seniors.

2.Myth: Frail people can’t exercise.

Fact: Physical activity can actually help you become stronger and less frail. Most people can find enjoyable ways to safely stay active, even if they have health problems or are frail.

3.Myth: I’m too old to start exercising.

Fact: It’s never too late to become more active and enjoying the benefits of physical activity. Improving fitness and mobility, even at an older age, will boost your physical and mental health, and quality of life.

How to Start Exercising Safely

When you start physical training at old age, it is necessary to follow certain safety tips as follows:
Medical Clearance: Before starting an exercise routine at an older age, get a doctor’s clearance, especially if you have preexisting conditions. Ask about any activities you should avoid.
Consider Health Concerns: Inform your fitness trainer or counselor about ongoing health issues. For instance, people with diabetes may need to adjust medication and meal timing around exercise.
Listen to Your Body: Stop exercising immediately and consult a doctor if you feel dizzy, short of breath, or develop chest pain. Know your target heart rate (THR) before exercising. For older adults, it is recommended not to exceed 80% of THR. THR can be calculated as 220 minus your age (e.g., age 45 → THR = 175).
Prevent Injury: Always perform a proper warm-up before exercising and a cool-down with stretching afterward to reduce the risk of injury.
Stick to an Exercise Schedule: Follow your workout routine consistently for at least 3–4 weeks to form a habit. Choosing activities you enjoy makes it easier to maintain consistency.

Tips to Stay Motivated

Numerous things can de-motivate you during your fitness journey. For example, you can suffer from illness, injury, etc., that can interrupt your routine and seem to set you back to square one. But there are various ways to stay motivated.
Focus on Short-Term Goals: At an older age, prioritize workouts that reduce stress, improve health, and increase activity. Break your overall goals into smaller, achievable milestones to stay motivated.
Reward Yourself: Celebrate achievements such as completing a workout or reaching a new goal with a small reward, like a favorite meal, to reinforce positive habits.
Keep a Log: Track your progress using an app. Logging workouts helps maintain accountability and provides a visual reminder of your accomplishments. Sharing your progress with friends on social media can also boost motivation.
Find Support: Exercising with a spouse, friend, or family member provides encouragement and mutual motivation, making it easier to stay consistent.

Conclusion

Exercise is an imperative part of anyone’s personal health, happiness and fitness, but especially so for the elderly to ward off some of the more unfortunate effects of the ageing process. No matter your age or physical condition, it’s never too late to start exercising. It doesn’t have to be strenuous as even a simple exercise form can help keep the body moving and endorphins flowing. It’s a great way to promote improved health later in life!

Frequently Asked Questions on Elderly Exercises & Fitness

1. How can exercise promote healthy ageing?

Regular exercise and physical activity can reduce the risk of developing diseases and disabilities that often occur with ageing. For example, balance exercises help prevent falls which is a significant cause of disability in older adults, while strength exercises can help build muscles and reduce the risk of osteoporosis.

2. What exercises slow ageing?

Constant aerobic exercise slows down the effects of ageing and ultimately reverses the effects. Aerobic exercises like swimming, cycling, jogging, etc., could create a drug that de-ages muscle stem cells.

3. Can exercise reverse sagging skin?

Building muscle mass through weight training exercises can help decrease the appearance of loose skin due to ageing. Bodyweight resistance training replaces the fat with muscle mass which can lessen the appearance of loose skin.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

Source

HealthSurgeon, HealthDirect.gov, Time, Nia.Nih

Was this article helpful?

Secure Your Future Today!

Share your details to explore
the best insurance options for you.

In this article