| Have you heard you should be exercising, but you aren't
sure where to begin? You are not alone. Many seniors don't exercise for
the same reason that people of all ages resist physical activity --
they think of it as too hard, too boring, or they are disappointed by
the lack of immediate results. On top of this, some older adults have
additional challenges, such as chronic health conditions or concerns
about injury or falls.
But the evidence is clear: exercise benefits people of all ages. In
fact, studies show that not only is exercise safe for seniors, but it
has enormous health advantages. Exercise can help you maintain your
health and independence throughout your life. Regular exercise and
senior fitness is the key to greater energy, stronger muscles, better
balance and flexibility, and a happy and alert mind.
It doesn't matter how old you are! People in their sixties,
seventies, eighties, and even nineties can reap the benefits of
exercise.
Myths and facts about senior fitness and exercise
Dispelling the many myths surrounding older adults and exercise is
the first start towards getting fit.
Myth 1: Exercise is a chore.
Fact: If you pick an activity that you already
enjoy doing, exercise is easier than you think. For example, gardening,
walking at the mall, or playing with your grandchildren combine exercise
with another fun activity.
Myth 2: There's no point to exercising. I'm going to get old
anyway.
Fact: Exercise and strength training helps you look
and feel younger and stay active longer. Regular physical activity
lowers your risk for a variety of conditions, including Alzheimer's
and dementia, heart disease, diabetes, colon cancer, high blood
pressure, and obesity.
Myth 3: I've never been coordinated. Exercise is not for me.
Fact: You don't have to be an Olympic athlete to
benefit from exercise. If sports are not for you, walking is a great
form of exercise that is easy to do.
Myth 4: I'm afraid I'm going to fall if I try to exercise.
Fact: Regular exercise, by building strength and
stamina, prevents loss of bone mass and improves balance, actually
reducing your risk of falling. There are many types of exercise to start
with if you are concerned about falls.
What if I am frail or physically unable to exercise?
Some seniors are reluctant to exercise because of the mistaken
belief that exercise is bad for older people - especially those with
various diseases and disabilities - because it puts too much of a
strain on your body. As you age, the body does take a little longer to
repair itself, but moderate physical activity is good for people of
all ages and of all ability levels. Remember that your body was meant
for movement, and just like a car or a bike needs to be used to keep
working properly, your body needs to be used to function best. If your
physical abilities are limited by medical conditions or frailty, you
may have to go about exercise more carefully than others, but don't
dismiss it entirely:
- Consult your doctor before starting your exercise
program. With proper instruction and guidance, you can
learn activities and exercises that you can do to improve mobility
and reduce frailty, reducing the risk of falling and broken bones.
- Try exercise in a class setting with proper supervision.
Safe options for seniors with health or mobility issues include
chair exercises, swimming, or water aerobics. Your local YMCA is a
good place to start when looking for exercise programs that
address special needs.
The benefits of exercise for seniors
Regular exercise is more important than ever as you age. There are
many physical and mental health benefits that result from regular
exercise.
Physical benefits of exercise for seniors
- Exercise helps seniors maintain or lose weight.
Maintaining a healthy weight is a challenge as you age, as
metabolism naturally slows down. Exercise helps keep your metabolism
up and increases your muscle mass, helping you to burn more
calories. Your overall health improves at a healthy weight as well.
- Exercise reduces the impact of illness and chronic
disease. Among the many benefits of exercise for seniors
include improved immune function, better heart health and blood
pressure, better bone density, and better digestive functioning.
Seniors who exercise also have a lowered risk of several chronic
conditions including Alzheimer's disease, diabetes, obesity, heart
disease, osteoporosis, and colon cancer.
- Exercise increase mobility, flexibility, and balance in
seniors. Exercise improves your strength, flexibility and
posture, which in turn will help with balance, coordination, and
reducing the risk of falls. Strength training also helps alleviate
the symptoms of chronic conditions such as arthritis.
Mental benefits of exercise for seniors
- Exercise helps seniors sleep better. Many older
adults report problems with sleep. Poor sleep is not an
automatic consequence of aging and quality sleep is important for
your overall health. The right amount of exercise often improves
sleep, helping you to fall asleep more quickly, sleep more deeply
and awake less often during the night.
- Exercise can improve mood and boost self-confidence. Endorphins
produced by exercise can actually help you feel better and reduce
feelings of sadness or depression. Being active and feeling strong
naturally helps you feel more self confident and sure of yourself.
This improved sense of well-being also helps your overall mood and
attitude about life.
- Exercise is good for the aging brain. Exercise
helps encourage regular brain functions and can help keep the brain
active, helping to prevent memory loss, cognitive decline, and
dementia. Exercise may even help slow the progression of brain
disorders such as Alzheimer's disease.
Types of exercises for seniors and older adults
Don't let the different types of exercise intimidate you. Any exercise is
better than none! However, mixing different types of exercise helps both
reduce monotony and improve your overall health. Here are some examples
of different types of exercise and how they can help you stay more
active.
- Cardio endurance exercise increases your body's
ability to deliver oxygen and nutrients to tissues and to remove
waste over sustained periods of time. This type of exercise gets
your heart pumping and you may even feel a little short of breath.
- Strength training uses and strengthens your
muscles with repetitive motion exercises. Strength training helps
prevent loss of bone mass, builds muscle, and improves balance, both
important in staying active and preventing fall risk
- Stretching, flexibility and balance exercise
improves and maintains flexibility, prevents injury, and reduces
muscle soreness and stiffness. Brief stretching is also good to do
before any other type of exercise as well.
Related Links
Authors of this article:
Joanna Saisan, MSW, Gina Kemp, M.A., Melinda Smith, M.A., and Robert Segal, M.A.,
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