Staying Fit as You Age
Exercise is an important part of life at any age. As you age, exercise can help you keep your independence. It also helps with mental health. Even if you haven’t
been active in a long time, it is never too late to get started. Exercise doesn’t have to be walking, running, or weight lifting. There are ways to get exercise that are more fun such as dancing, riding bikes, or playing with your grandchildren.
Experts recommend 4 types of exercises for older adults: endurance, balance, strength, and flexibility. Endurance exercises make daily activities like climbing stairs easier and improve your heart, lungs, and circulatory system. Balance exercises help prevent falls. Strength exercises increase muscle strength and help with activities like carrying in groceries. Flexibility or stretching can give you more freedom of movement that can make activities like tying your shoes or looking over your shoulder while driving easier.
How much exercise do I need?
According to the Physical Activity Guidelines for Americans, you should do at least 150 minutes (2½ hours) of physical activity each week. It also recommends mixing up your routine by including strength training at least 2 days a week. Strength training is also good for keeping your bones strong. You can also include balance training exercises to keep you steady on your feet.
How do I get started?
The key to beginning to exercise is to start slowly. If you try to do too much at first, then you could possibly injure yourself. The National Institute on Aging recommends starting slowly, making a steady rate of progress, and using the following tips to reduce your risk of injury.
Tips include:
• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterwards.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session even if you don’t feel thirsty.
• Wear appropriate shoes and clothing for your activity.
• If you have health conditions, discuss your exercise plan with your health care provider.
They also recommend making short-term and long-term fitness goals. Short-term goals could include things that you need to do in order to be physically active. For example, you may need to purchase proper shoes for exercising. You can also use a calendar to track your activities and the progress you are making.
What are the Dos and Don’ts of Fitness?
• DO choose wisely – Pick activities that are easy on your joints like walking, biking, swimming, and water aerobics. Avoid activities that involve jumping, which puts added impact on ankle, knee, and hip joints as well as increasing your risk of falling.
• DON’T start without checking with your healthcare provider – Your healthcare provider can check your heart and lungs and make sure that your new routine will be a good fit for you.
• DO use good form – Focus on form and technique. This is especially important when starting a new activity. Proper form can help you avoid overuse injuries.
• DON’T overdo it – Go slow and easy at first. If you’re walking or biking, go for shorter distances in the beginning. Or if you’re using weights, start with a lower weight. The key is to gradually build up the distance or intensity.
• DO stretch – Stretch before and after workouts. Stretching keeps you flexible and wards off injuries.
• DON’T forget balance exercises – Falls become more common as we age. You can reduce this risk by improving balance. Tai chi and yoga can help improve balance and flexibility. You can also practice standing on one foot or walking heel-to-toe.
• DO listen to your body – If you have a cold, the flu, or another illness, hold off on exercise until you are feeling better. If something hurts, stop. Always check with your doctor if you experience shortness of breath, dizziness, chest pain/pressure, trouble balancing, or nausea.
What other ways can I exercise?
Exercise doesn’t have to be boring or monotonous. You can involve your family to improve your health and have family time. You can spend time playing with your grandchildren and get some physical activity. For example, you can play hide-and-seek or go to the park with your grandchildren. Household chores can also keep you physically active. Cleaning the house or doing yard work uses your muscles and keeps you moving.
Outdoor exercise can be challenging during different times of the year. If
you prefer to go walking, you can try walking around the mall if it is too hot or cold outside. Many malls open early for walkers. If it is incredibly hot in the summer like it usually is here, you can try a water aerobics or swimming class.
Sources:
https://www.nia.nih.gov/health/how-older-adults-can-get-started-exercise
https://www.webmd.com/healthy-aging/features/healthy-senior-fitness#1
https://www.nia.nih.gov/health/fun-ways-older-adults-stay-physically-active
https://newsinhealth.nih.gov/special-issues/seniors/youre-never-too-old