Get to Know These Recommended Exercises to Keep Fit as You Age

Physical activity is an essential aspect of maintaining good health and well-being. Regardless of your age, it becomes even more crucial to prioritize exercise as you grow older. Engaging in regular exercise can significantly impact your stability, mobility, and strength, and can determine whether you will rely on others for daily tasks or maintain your independence. While your exercise routine may need to be adjusted with age, there are several safe and beneficial exercises recommended for older adults by experts. Is exercise safe for older adults? There is a common misconception among older individuals that exercise is unsafe and should be avoided. However, this is untrue and hinders older adults from achieving and sustaining optimal health. Considering the increased risk of various diseases associated with aging, according to the US Centers for Disease Control and Prevention, regular physical activity is essential for reducing the risk of conditions such as Type 2 diabetes, heart disease, cancer, and dementia. When performed correctly, physical activity is safe and necessary for older adults. There is strong support for the need of exercise in the aging population from the CDC, physical therapists, and personal trainers worldwide. Kevin Robinson, DSc, a physical therapist and professor of orthopedics and kinesiology, offered some general guidelines for safe exercising for older adults: Emphasize low-impact activities such as water exercise, recumbent stationary bikes, and ellipticals. Participate in SilverSneakers programs frequently provided at local health clubs, usually covered by insurance and specifically designed for older adults. These programs also provide an opportunity to make friends, promoting consistent attendance. Focus on specific muscle groups such as gluteals (butt), quadriceps (thighs), biceps, and abdominals, and understand your limits. Integrate stretching and balancing exercises into your regular exercise regimen. Luis Alvarez/Getty Images The best exercises for older adults The best exercises for individuals will depend on their current fitness level and any medical conditions requiring a modified approach. It’s never too late to start an effective exercise program. The CDC recommends the following weekly physical activity for adults aged 65 and older: At least 150 minutes of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging, per week. A minimum of two days a week of strength training exercises, such as lifting weights, and balance-improving activities, like balancing on one foot. Here are some examples of what an exercise routine can look like for older adults. 1. Moderate cardio According to CDC, moderate aerobic activity, also known as cardio, corresponds to a 5 or 6 on a scale of one (sitting still) to 10 (working hard). The intensity of activities varies from person to person, and walking is a typical form of moderate cardio, especially among older adults. However, individuals with arthritis may not tolerate long distances of walking due to the impact on their knees. In these cases, water exercise is recommended to reduce knee force by 50%-75% compared to land walking. Other examples of moderate cardio include hiking, running errands, performing chores, certain yoga practices, bike riding, and using an elliptical. 2. Light strength exercises Erin Stimac, a personal trainer and group exercise instructor, underscores that functional movements are essential for maintaining independence, reducing the risk of injury, and improving overall quality of life. Erin recommends integrating strength exercises covering essential functional movements: Squatting (sitting and standing): Vital for everyday life and enhancing mobility and stability. Hinging (bending down): Crucial for tasks like picking up objects and strengthening the lower back. Pushing (body weight or objects): Enhances upper body strength, important for activities like standing up and lifting objects. Pulling (toward the body): Strengthens back muscles, crucial for maintaining posture and balance. Carrying: Carrying objects is a common requirement in daily life. Reduced grip strength has been linked to mortality, predicting early death better than blood pressure. Some specific light strength exercises recommended by the CDC that incorporate functional movements include weight lifting, using resistance bands, gardening, bodyweight exercises like pull-ups or push-ups, and various yoga postures. 3. Exercises to improve balance Issues with balance are common among older adults. Improving balance reduces the risk of falls and requires performing balance activities intermittently throughout the day rather than all at once. Robinson suggests the following balance activities, which can usually be done safely at home: – Stand on both feet in front of a counter and let go to see how long you can maintain balance without holding the counter. Repeat this activity several times throughout the day until you can sustain balance for three 45-second periods. Once achieved, progress to the next exercise. – Repeat the balance exercise with closed eyes. Yoga is a recognized exercise known to enhance balance according to Johns Hopkins Medicine. Peter Cade/Getty Images Exercises older adults should avoid Are there specific exercises that older adults should entirely avoid? According to Stimac, the answer is generally no. “Contrary to common beliefs, there’s no need for older adults to shy away from any specific movements,” Stimac said. “The fear of injury should not deter them from engaging in strength training. Instead of focusing on limitations, we should explore what movements are suitable for each individual.” If you have a disease, condition, or injury imposing physical limitations, it’s essential to follow your medical doctor’s guidance. However, there are still ways to achieve physical fitness with modifications and guidance. Stimac emphasizes the need for a personalized approach tailored to individual needs, empowering older adults to lead active and fulfilling lives by debunking myths and embracing personalized plans.

Author: OpenAI