It is well known that exercise has extensive health benefits, particularly for seniors. It can prevent age-related disease and obesity, improve circulation and cardiovascular health, prevent diabetes and speed recovery from illness and surgery. But those whose sneakers are still gathering dust regardless may not be aware of the other ways exercise pays off.
Older adults who stay physically active may gain more confidence and optimism, ward off dementia and be able to stay independent longer. Of course, these benefits are all intertwined. As seniors are living longer, they should take steps to ward off frailty and dependence and increase the quality of that longer life.
Four different categories of exercise can provide salutary boons for older adults.
- Endurance/aerobic – This is exercise that increases the heart rate. Examples include mowing the lawn, taking a dance class and riding a stationary bike.
- Strength-building – This category includes lifting weights or working with body weight or resistance bands. Strength training prevents muscle loss and supports bones.
- Balance – Improving balance helps to prevent falls. Yoga and dance classes may contain balance elements.
- Flexibility – Staying limber makes injuries less likely and can decrease aches and pains. Supervised stretching and yoga will help with flexibility.
If you are over 65, and your doctor gives you the go-ahead, The Centers for Disease Control (CDC) recommends accumulating at least two and a half hours of moderate intensity aerobic activity each week as well as performing strength exercises that involve all major muscle groups on two different days. If you are up for an hour and fifteen minutes of vigorous exercise, that along with the same two sessions of strength training serves the same purpose.
This is all well and good if you’re already an exercise devotee, but many older adults find it challenging to get the recommended amount of exercise. Not to worry. Most widely reported obstacles can be overcome with a little support and creativity.
If you feel exercise is a lonely task, invite friends and family members to exercise with you. Join a gym or a walking club where you can get to know more physically active people. This will also help when motivation flags.
If you feel that you don’t have enough energy, schedule activity for the time of day when you feel most energetic. Surprisingly, once you get used to physical activity, it will fuel your energy, not deplete it.
If you fear injury, take a class where you learn how to warm up, cool down and exercise appropriately for your condition. If you’re not a fan of group exercise, personal trainers make great teachers as well. They are trained to work with clients of all fitness levels and will answer any questions you may have.
If you worry about coordination, walking is a skill you have probably mastered, and it’s great exercise. Furthermore, walking can multitask as quality time. Grandchildren with short legs make great walking partners for seniors who walk slowly.
Retirement is a great time to investigate a new interest and fight boredom and malaise while staying social. Keep trying new activities until you find something you enjoy doing – even if it is catching up on celebrity gossip with a magazine while you ride a stationary bike. Exercise need not be boring or predictable. Ballroom dancing, swimming, yoga, Zumba – getting fit may just lead to a new passion!
In the beginning, set modest goals that you can accomplish successfully and sustain. Setting the bar too high leads to burnout. A short walk down the block might be just what you need to ease in to exercise with confidence.
Lastly, when beginning an exercise routine, it is important to tune in to your body. If a movement feels painful or too intense, stop.
Most gyms in Springfield offer programs specifically for seniors. If you are thinking of joining, look into your Medicare benefits. Many programs pay for Silver Sneakers classes, which are offered at most gyms. Take a tour of a facility that’s convenient to you and find some answers to all your questions about where to begin.
Ann Farrar is a freelance writer with an MA in Counseling for Mental Health and Wellness. She believes in the therapeutic power of exercise.
This article appears in Capital City Senior July 2015.
