Exercise for All Ages
Exercise has many health benefits for people of all ages. As we grow older, it’s important to stay active to keep our bodies strong to help us to stay independent and to be able to continue to do the things that we enjoy doing. In addition, certain types of exercise can reduce the risk of heart disease, diabetes, and falls.
Many older people are reluctant to exercise because they are worried it will be too hard or they might hurt themselves. Before you start to exercise, especially if you are older or have a health condition, you should always consult with your doctor to discuss the best methods.
It also helps to have a goal to keep you motivated. Maybe your goal is to manage a health condition, reduce stress, improve your stamina, or lose a few pounds. No matter what your goal is, exercise will provide health benefits to you that will help you improve your overall health. Some of the many benefits include:
- Improve or maintain your strength and fitness
- Make it easier to do the things you want to do
- Help your balance and walking
- Improve your mood
- Maintain your thinking skills as you get older
- Prevent or treat diseases such as diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis
Exercise can also be fun. If you have fun while you’re doing it, you are more likely to continue to do it. So find things that you like to do. Take a walk, ride a bike, dance, do house work, garden, swim, or do yard work. Try different activities until you find what works best for you. The goal is to keep moving and find a way to do this as part of your daily routine.
It might also be a good way for you to socialize, which is good for your mental health. Exercise might help you get out of the house, meet up with friends for a walk, or meet new people at a gym or exercise class.
To get started, it’s helpful to understand that different types of exercise can be grouped into four main categories, and some types fall into more than one group. Doing a combination of all types will help you get the optimal benefits from your exercise.
Aerobic exercise increases your heart rate and breathing. Examples include brisk walking, jogging, swimming, biking, climbing, tennis, and basketball, but there are many simple things you may already do every day, like vacuuming the house, working out in the yard or playing with your grandchildren.
Strength training exercises help build strong muscles to help you have a stronger body so that you can do the things you want to do and remain independent. Lifting weights or using a resistance band are great ways to build muscle strength, but everyday activities like carrying groceries, picking up your grandchildren, or lifting objects around the house help keep your muscles strong as well.
Balance exercises help prevent falls by strengthening your legs, hips, and lower back to improve your balance. Examples may include standing on one foot, standing on your tip toes, and walking up and down the stairs.
Stretching is important to help your body stay flexible. Taking a yoga class is a great way to stay flexible, as well as everyday activities such as making your bed or bending over to tie your shoes.
Exercise may not be easy at first, especially if you have not been active for a long time, but it will get easier the more you do it. It is common to feel some soreness or discomfort after exercising, but it should not hurt or cause pain. In the long run, it will actually make you feel better.
Sources: National Institute of Health