The Benefits of Exercise for Elderly People

Dec 12

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Exercise is key to living a long and healthy life. However, many people find themselves sedentary, not motivated, and do not know where to start. As we age, there are the added elements of fatigue and joint pain that makes exercise even more daunting. It is common to feel overwhelmed and confused by all the information available these days. In this blog, we will uncover the many benefits of exercise throughout the lifespan and into retirement, and how to safely integrate an exercise routine into your lifestyle. Regular exercise will keep you fit, give you more energy, and increase your quality of life. This will result in more quality years to spend with family and friends, and more time enjoying the things you love!

Top 5 Benefits of Exercise for Older Adults:

Reduce the Impact of Aging and Memory Loss

A common fear as we age is memory loss and losing independence. A major benefit of exercise in older adults is that the impact of aging and memory issues are reduced. This is done via the benefits of cardiovascular exercise, strength training, and higher-intensity interval training.

Decrease Fall Risk

A very large concern for older individuals is falling. Falls are a major cause of hip fractures, requiring surgery, and death. After a fall, confidence can be shaken, and it can be very common for the individual to avoid activities that could result in more falls, leading to a sedentary lifestyle. This further decreases strength, balance, and general conditioning, contributing more to fall risk, injuries, and isolation.

Reduce the Risk of Metabolic Syndrome

Exercise helps create a calorie deficit and in moderation, facilitates hormonal balance. These two factors together help decrease belly fat and prevent metabolic syndrome, which is a major cause of morbidity in older adults.

Socialization

Socialization is vital for overall-wellbeing as we age. An exercise routine in a fitness facility or with a partner outdoors is a great way to get in regular social time. Recent reports have stated that the number one factor related to longevity is feeling a sense of community. Even if you exercise alone, saying hello to people on your walk, or chatting with the staff at the gym still creates similar benefits.

Pleasure and Enjoyment

Exercise, whether it is resistance training or cardiovascular training releases endorphins that enhance mood and create feelings of happiness. Sticking to a routine also creates a sense of accomplishment and increases confidence. These factors are huge for mental health and especially important for people who suffer from depression, anxiety, and seasonal affective disorder.

Getting involved in a sport is another fantastic way to keep active. If there are sports you enjoyed doing in the past, or want to learn a new sport, talk to a PT to see how they can help you break down the movement components of that sport to safely start playing. Sports that are popular among older adults are bowling, pickleball, and golf.

Is it Safe for Elderly People to Exercise?

In most cases, there is always some form of exercise that can be prescribed. It’s important to talk to your healthcare team including your PT if you are new to exercise or trying a new type of training. Any exercise or activity can be modified to meet you where you’re at and can be progressed as you gain strength and balance. There are even lots of exercise programs that can be done seated (chair yoga for example). Starting an exercise program now can make you fitter, healthier, and can help prevent falls in the future.

How Often Should You Exercise?

As we age, it takes longer for our muscles and cardiovascular system to recover from exercise. Therefore, we recommend starting slow, with shorter bouts of exercise with rest days in between. Avoid doing one long exercise session as it will take many days to recover and could cause a setback. As you get comfortable and feel like you are recovering well from your exercise sessions, then it is time to gradually increase the duration and frequency of your training. A PT can help you plan exactly how to structure your workouts for optimal progression and recovery.

The Best Exercises for Older Adults who Want to Keep Active

The best exercises vary depending on each person’s unique situation, goals, and preferences. However, in our experience, we have found that a mix of cardiovascular exercise, strength training, and balance exercises achieves optimal results. Cardiovascular exercise should be moderate in intensity and duration. Examples are biking, swimming, brisk walking, jogging, or hiking. Strength training should be tailored to each person’s individual strength level after testing. We recommend starting with 2 sets of 8-10 reps at 60% of max capacity. Balance exercises are activities that narrow your base of support such as standing with one foot in front of the other or balancing on one leg. Advanced exercises include adding distractions such as throwing a ball or counting backward by 7 while you balance.

In conclusion, exercise is a vital part of living a long and happy life and is critical as we age! There is no time like the present to get started. However, any nagging injuries should be evaluated and treated before you embark on a new exercise routine. Here at Arancia PT, we see patients every day who are looking to stay active as they age and don’t know where to start. We can address any underlying imbalances in the body and chronic aches and pains and then help you get on the path to an appropriate physical activity routine and feel like your best self again!