Exercise is good for us, everybody knows that. The problem is that exercise can seem like a pain. It takes a lot of time, you have to join a gym, and you have to hire a trainer to figure out what you should be doing. Right? Well, no! There are a lot of false beliefs about what constitutes “exercise” and how much of it you have to do to have a meaningful impact on your health and quality of life.
In this article, we’ll look at the research and guidelines that tell us exactly what you can expect from adding a little physical activity to your life. We’ll also explore the many choices you have for types of physical activity to feel those benefits. It may be much simpler than you think … the information here may surprise you.
Exercise and Healthy Ageing
There is no doubt about it. A huge body of research evidence has clearly shown that even a small amount of physical activity has far-reaching effects on our health and quality of life, especially as we age. The proven benefits include improvements in:
- Quality of life
- Function with day-to-day activities
- Cognitive function and delayed dementia
- Mental health
- Overall quality of life
- Protection against cardiovascular disease, stroke, diabetes, and some cancers
Exercise Is Medicine
Many healthcare providers and researchers view exercise as medicine. Like any medicine, exercise should be individualized and in some cases prescribed. In 2020, the World Health Organization (WHO) published its updated Guidelines on Physical Activity and Sedentary Behaviour, which provides specific recommendations for various age groups. Healthcare providers follow these evidence-based recommendations, which are known to improve overall health and lifestyle.
Now, let’s look at some exercises that may be of particular benefit to us as we age.
Balance Exercises
Balance training has been shown by research to improve balance and reduce falls in older adults. Balance exercises not only improve balance but also combine well with other types of exercise to improve overall mobility, agility, and function. The WHO guidelines recommend balance exercises for older adults.
Johns Hopkins University suggests simple exercises for individuals who are unsteady on their feet, at risk of falls, or with low bone density. These are designed for safety, a graded level of difficulty, and their effectiveness in reducing fall-related injuries.
For more robust individuals, the Mayo Clinic suggests balance exercises for improving balance for mobility and function.
Cardiovascular Exercises
These are many kinds of exercise that get your heart rate up and get you breathing heavier than at rest. These exercises help you function better, and they have potent health effects, particularly for lowering your risk of heart disease, stroke, and diabetes.
Cardiovascular exercises don’t necessarily have to involve using workout machines at the gym. Any activity that raises your heart rate and increases your breathing rate will do. For example, this may include any of the following:
The WHO guidelines recognize the importance of cardiovascular exercise. They recommend that older adults get at least 150 minutes a week of moderate-intensity aerobic activity, like brisk walking. For example, this may be broken down to 30 minutes a day on 5 days a week, or 22 minutes every day. For those who can tolerate more intensive workouts, the guidelines suggest 75 minutes a week of vigorous-intensity aerobic activity, such as hiking or running.
Strength Exercises
Strength training builds muscle and bone and helps you to maintain your energy and strength as you age. The Centers for Disease Control and Prevention (CDC) published a guide for strength training for older adults, Growing Stronger, which provides an excellent starting point. The WHO guidelines recommend strength training at least 2 days a week for older adults.
Core Exercises
Core exercises strengthen the muscles in your trunk — the ones that support your back and help you to bend over, stand up from sitting, and maintain your balance. Harvard University Medical School has published some suggestions for core exercises for older adults.
Flexibility Exercises
Flexibility exercises involve stretching your muscles and tendons to improve circulation, prevent injury, and improve posture. Many people begin their exercise session with some stretching. Here’s an excellent stretching program for older adults.
Bringing It Together
The key to adding exercise to your lifestyle is to choose exercises that you enjoy doing. You’re much more likely to sustain enjoyable activities and apply yourself.
Exercising with a partner also increases your motivation to stick with your workout plan and provides an extra layer of encouragement and enjoyment.
Exercise must be graded — meaning that you start at a level that’s safe and comfortable for you., As you become fitter, you can then raise the bar on your workouts. If you have heart disease or another condition that may limit your exercise tolerance, be sure to talk to your healthcare provider before starting your program.
The best exercise programs are those that incorporate some or all of the different types of activities so that you improve our strength, flexibility, balance, and cardiovascular fitness in parallel.
