Regular physical activity and exercise are important to both the physical and mental health of people of all ages, including older adults.
Staying physically active can have positive long-term health benefits. It can help you stay strong and fit enough to keep doing the things you like to do as you get older. And the best news is that physical activity means moving around; while it includes exercise, it is not limited to having an exercise routine, and includes house and yard work, playing with your grandchildren and going for a stroll.
Older adults can be reluctant to take up physical activity for fear of being injured. Some think that getting regular exercise can only be done joining a gym or buying expensive specialized equipment. The opposite is often true. Getting regular physical activity can help you remain independent as you age. Being active builds stamina and increases muscle strength, which can help prevent or delay many diseases and disabilities.
Some noted improvements that come with being physically active include:
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A healthy, strong body fights illnesses more easily and more quickly
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Lower risk of heart disease and high blood pressure
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Improved balance and decreased risk of injury if a person falls
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Improved mood and self-confidence
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Protection against loss of bone mass, which reduces the risk of osteoporosis
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Improved digestive health
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Lower risk of Alzheimer’s disease and dementia, diabetes, and obesity
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Maintain flexibility and muscle integrity
The right formula
While there is a wide variety of physical activities, the most beneficial incorporate these three components: aerobic exercise, strength training, and balance and flexibility.
Aim for 30 minutes of moderate cardio-respiratory endurance exercise each day. The best types of exercises are those that get your heart rate up and have you breathing harder, like walking, cycling or swimming. Aerobic exercise increases the body's ability to deliver oxygen and nutrients to tissues and to remove waste from these tissues. If you find you tire easily, break the exercise into smaller periods of time, like exercising for 10 minutes at a time.
Strengthening muscles by performing repetitive motion exercises helps prevent loss of bone mass and improves balance. You do these types of exercises by using weights, resistance bands, specialized machines or what you have around you (like chairs, walls or the floor) to provide resistance.
The final component of a balanced physical activity regime is stretching exercises to build flexibility. Stretching is an important preventive measure to avoid injury and muscular aches and pains. Some people opt to include stretching as part of a warm-up or cool-down when doing aerobic or strength training exercises. There are other options to improve flexibility; others prefer to do yoga, Pilates or Tai Chi to stretch their muscles.
Your particular health and medical conditions may limit the intensity and frequency of your exercise regime. It is important to undertake any exercise with proper instruction and guidance. Check with your family doctor before starting any exercise program and participate in programs that offer appropriate supervision and instruction.