As we age, the importance of staying active and healthy becomes paramount. Exercise is an essential part of keeping ourselves healthy, and for seniors, this is especially true. In this article, we will discuss why disease prevention and exercise are so important for seniors and what they can do to stay active in their later years. We’ll also look at ways that seniors can keep fit and healthy, both physically and mentally. Let’s get started!
1. The Benefits of Exercise for Senior Citizens
Exercising regularly can offer a wealth of physical and mental health benefits for senior citizens. Here are just a few of the reasons why you should make time for physical activity.
Strengthen Muscles and Bones
As we age, our bones weaken and become more fragile. Regular exercise can help strengthen muscles and bones which can reduce the risk of falls, broken bones and conditions such as osteoporosis. Structured exercise programs designed for older adults helps them maintain balance, flexibility, coordination and muscle strength.
Improve Cognitive Health
Physical activity has been shown to have a positive effect on memory and cognitive health. Exercise stimulates the creation of neurons in the brain, increases blood flow which brings more oxygen and nutrients to the brain, and encourages your brain to create new nerve pathways to improve communication between brain cells.
Improve Physical Health
- Lower Blood Pressure: Exercise can help reduce your blood pressure and improve your overall heart health.
- Enhance Digestive Function: Exercise strengthens the muscles of your digestive system which can reduce symptoms of constipation.
- Reduce Stress & Anxiety: Exercise releases hormones such as serotonin and endorphins that can help reduce the feeling of stress and help you to relax.
Finally, physical activity can help you stay mentally and emotionally positive and provide you with a greater sense of energy, vitality and vigor.
2. Exploring Ways to Stay Active in Later Life
Staying active for older adults is important to not only remain physically strong and healthy, but also for mental wellbeing. It is necessary to find ways to stay active that appeal to the individual and are safe and suitable for their stage of life. Below are some ways of staying active in later life:
- Take up an exercise class: There is a variety of different exercise classes aimed at older adults, such as low-impact aquatic classes, chair aerobics, or exercises to improve balance. Socializing with other class members can be a great way to make exercise more enjoyable.
- Walk: Going for a walk each day is an easy, low-impact form of exercise. Choose routes with more level surfaces, such as along paved trails or sidewalks.
- Start gardening: Gardening is a great way to remain active without over-exerting. It is also a great way to connect with nature and enjoy being outdoors.
- Take up a sport: There are a variety of sports that can be played at a recreational level, suitable for older adults. Try joining a local bowling club, golfing, or lawn tennis, or look into pickleball and boccia, specifically modified for seniors.
Related activities such as stretching or yoga can help increase range of motion and flexibility, while tai chi can help build strength and balance. Older adults should however consult with a doctor or physical therapist before starting or changing an exercise regimen.
Staying physically and mentally active is essential in later life, as it can help reduce the risk of age-related illness and injury. Regular exercise that is tailored to the individual’s age and health can help to maintain or improve physical and mental health.
3. Combatting Diseases Through Physical Activity
It’s no secret that physical activity can contribute to healthier lives. Exercise not only contributes to weight loss, a stronger immune system, and improved cardiovascular health, but also in combatting diseases. Regular exercise can effectively help protect against several common diseases by lowering the risk of developing them and improving quality of life for people who are already affected.
- Cancer: Studies have found an association between physical activity and a decreased risk of several types of cancer, including breast, colon, and endometrial cancer.
- Heart Disease: Regular physical activity has been shown to improve risk factors for heart disease, such as elevated levels of LDL (“bad”) cholesterol and high blood pressure.
- Diabetes: Regular physical activity helps control blood sugar, reduce body fat, and increases the body’s sensitivity to insulin, helping to prevent diabetes and prevent the progression of existing diabetes.
- Osteoporosis: Physical activity helps to build strong bones and prevent loss of bone density that can lead to osteoporosis.
The effects of physical activity on disease combat is cumulative and best when adopted as a lifestyle change. Therefore, to see the best results, one should strive to engage in physical activity on a regular basis. It is common knowledge that doctors often recommend that an individual participates in at least 20-30 minutes of moderate physical activity (such as brisk walking) five days a week.
Fortunately, physical activity can be fun and uncomplicated. It can include anything from walking around the neighbourhood, dancing, playing tag or just simply stretching. There are an abundance of activities that are available and that can make physical activity enjoyable as well as provide plenty of motivation.
4. Engaging in Tailored Workouts for Seniors
As we age, staying active becomes increasingly important. Working out can improve your flexibility, endurance and balance, which helps to prevent falls and potentially reduce chronic conditions. Regular exercise can also increase energy levels and promote positive emotional and mental health.
Exercising will look different for seniors depending on the individual’s abilities, goals and fitness level. For seniors, physical activity that is tailored to their personal needs and fitness level can help reduce the risk of injury. Here, we outline a few specific types of exercises:
- Cardiovascular – This type of exercise strengthens your heart and lungs and can reduce the risk of early death. Examples include brisk walking, jogging, swimming and cycling.
- Strength – Strength exercises help build muscle mass and keep bones strong, reducing age-related changes in body composition. Many can be done using your own body weight, and include activities like yoga, calisthenics and Pilates.
- Balance – Balance and stretching exercises can help to reduce the risk of falls. Tai Chi and other balance-focused exercises focus on improving coordination and can help with posture.
- Flexibility – Flexibility exercises help to reduce pain and improve joint health, allowing for more active movement. Stretching and pilates-based activities are good options.
It is important to ensure you don’t push yourself too hard, as overexertion can increase the risk of injury. Working with a doctor is advisable to ensure proper execution of exercises and an overall workout plan that is tailored to individual needs.
5. Keeping an Eye on Health Measures for an Active Lifestyle
It’s important to stay aware and active to safeguard our health and wellbeing. Everyone has different needs and goals, but by taking up a few habits and then sticking with them, we can achieve a more energetic, healthier lifestyle.
One of the main goals of a healthier lifestyle is to improve physical activity. Here are some ways to get the most out of your body:
- Walk – no special equipment is needed and this is ideal for all ages. Walk anytime and anywhere.
- Play – try taking up a short-term sport like tennis, yoga or swimming.
- Engage – you can engage in any physical activity that brings your heart rate up, like running or dancing.
Along with physical activities, it’s also important to maintain a healthy diet and nutrition regime. Here are some food habits to adapt for a healthier lifestyle:
- Eat fresh and natural – replace processed snacks with fresh fruits, vegetables, nuts and legumes.
- Smart snacking – include snacks that are low in sugar and loaded with protein and fiber, such as raw vegetables, fruits, nuts or Greek yogurt.
- Keep hydrated – instead of soda or other sugary drinks, reach for a glass of water.
To maintain a healthy lifestyle, consistency is key and that includes exercising regularly, eating a good diet, and getting enough rest. Making sure you are keeping track of these key components is the best way to ensure you are staying active and healthy.
Exercising and mindfully managing health conditions in your later life can provide many benefits, allowing you to stay active and enjoy a happy and healthy life. With dedication and proper care, you can achieve better health in your senior years and greatly reduce the risk of various diseases. Be sure to discuss your individual fitness goals and health concerns with your doctor or primary care provider before engaging in any new physical activity.