Exercise is essential for individuals of all ages. It plays a crucial role in maintaining a healthy cardiovascular system, strong bones and muscles, promoting good sleep, and enhancing mental well-being. The official physical activity guidelines recommend that adults engage in at least 150 minutes of moderate aerobic exercise (such as brisk walking or biking) or 75 minutes of vigorous aerobic activity (like running or swimming laps) per week. While these guidelines apply to adults of all age groups, a recent review published in the Canadian Medical Association Journal revealed that older adults who meet the 150-minute aerobic activity recommendation each week reduce their risk of all-cause mortality by 31% compared to those who are sedentary.
The review synthesized data from previous studies focusing on the impact of physical activity on common health conditions in older adults. It was found that lack of exercise is a risk factor for various chronic conditions, including heart failure, diabetes, dementia, osteoporosis, and depression. By committing to regular exercise, older adults can significantly reduce their risk of developing these conditions or slow down their progression if diagnosed.
In addition to promoting longevity and disease prevention, regular exercise enhances functional independence in older adults. Dr. Phillip Yun, a primary care sports medicine physician at UChicago Medicine, emphasized the importance of exercise in preventing falls, which can have severe consequences for older adults due to reduced muscle strength and bone health. Exercise improves balance and overall physical strength, reducing the likelihood of falls or serious injuries.
Furthermore, research indicates that exercise benefits cognitive function, reduces the risk of cognitive impairment, and may help prevent Alzheimer’s disease. It also contributes to better mental health, mood regulation, and lowers the risk of depression and anxiety. Differentiating between moderate-intensity and vigorous exercise varies among individuals, but engaging in moderate activities such as brisk walking, dancing, or gardening can provide significant health benefits.
To gauge exercise intensity, individuals can use the “talk test” – where one should be able to hold a conversation but not sing while exercising. Quantifying exercise intensity on a scale of 1 to 10 can also help ensure that individuals are engaging in moderate activity. By incorporating regular exercise into their routine, older adults can enhance their overall health and well-being, leading to a longer, healthier life.
Looking for a way to incorporate moderate-intensity aerobic physical activity into your daily routine? You should avoid trying to cram all 150 minutes of weekly exercise into a single day. It’s more effective to spread this out over a minimum of three days each week, advises Yun. Aim for about 30 minutes of exercise at a time, which is generally a suitable duration for most individuals. However, if you’re just getting started with working out, consider beginning with something more manageable such as a 10-minute walk twice a day.
Walking is often recommended as a starting point due to its accessibility and low barrier to entry, as highlighted by Yun. If walking doesn’t appeal to you, try to engage in activities that you genuinely enjoy. Whether it’s gardening, cycling with friends, or joining a dance class, finding something that brings you joy will increase the likelihood of sticking to your exercise routine over time.
For those looking to elevate their fitness level, Yun suggests incorporating resistance training as well. This type of workout is associated with various health benefits like improved bone health and muscle development. If you’re new to resistance training, such as weightlifting or resistance band exercises, it’s advisable to seek guidance from a personal trainer or a physical therapist to learn proper techniques and prevent injuries.
Before starting any exercise regimen, particularly if you have a chronic medical condition requiring medication, it’s crucial to consult your doctor. While exercise is beneficial for everyone, not all types of physical activity are suitable for every individual. Your physician can help you determine the best workout plan tailored to your specific needs and health status.
