Exercise at Every Age
We all have days where we feel old, either physically or mentally; however, in Australia, the term elderly, senior or aged are taken to mean people over 65 years of age. So the focus of this blog will be around what happens to our bodies as we age, how exercise can help and different forms of exercise for seniors. Did you know, that depending on your state, you can be eligible for a Seniors card from 60 years of age?
What is aging?
Unfortunately, we all age, and it is something that no one can avoid. However, what does aging mean in a physical sense? At a biological level, ageing results from the impact of the accumulation of a variety of molecular and cellular damage over time. This leads to a gradual decrease in physical and mental capacity, a growing risk of disease and ultimately, death. However, these biological changes are neither linear nor consistent and are only loosely associated with a person's age in years.
What happens if we don’t exercise?
Some estimates suggest that about half the physical decline with old age may be due to a lack of physical activity. Without regular physical activity, older adults are at risk of experiencing a range of health problems including:
Reduced muscle mass, strength and physical endurance
Reduced coordination and balance
Reduced joint flexibility and mobility
Reduced cardiovascular and respiratory function
Reduced bone strength
Different forms of exercise for the elderly
No matter your age, you can enjoy the benefits of exercise and stay physically active. Older people should aim for about 30 minutes of moderate-intensity physical activity every day. Moderate intensity could be viewed as an intensity that makes you huff and puff, but can still maintain a conversation. Incorporating different types of physical activity into your daily regime is important.
Examples of different types of physical activity include:
1. Cardiovascular fitness, which targets heart and lung health. Examples include:
Brisk walking
Cycling
Swimming
Golf (no cart)
Tennis
Factors of aging?
Common conditions in older people include hearing loss, cataracts, joint and muscular pain, COPD, diabetes, depression, heart disease and dementia. In addition, as people age, they are more likely to experience several conditions simultaneously. Although some variations in aging for peoples health are genetic, most are due to peoples physical and social environments. These include their home, communities, and personal characteristics such as sex, ethnicity or socioeconomic status. Maintaining healthy behaviours throughout life reduces the risk of non-communicable diseases and improves physical and mental capacity while delaying care dependency.
Increased body fat levels
Increased blood pressure
Increased susceptibility to mood disorders, such as anxiety and depression
Increased risk of various diseases, including cardiovascular disease and stroke
Common myths regarding exercise and aging are; that older persons are frail, weak, exercise is too dangerous for them, and they have a reduced need for physical activity. The reality is that exercise has numerous benefits for older people, and it can be a vital aspect of the management of people’s health conditions.
2. Strength activities that target muscle and bone health. They are particularly helping with increasing bone density and reducing falls risk. Examples include:
Weight training
Resistance training
Body weight exercises
3. Flexibility activities that target mobility and balance. Examples include:
Tai Chi
Yoga
Dancing
Gardening
It is important to gradually increase your exercise load over time, especially when starting a new regimen. Start with shorter bouts of exercise and see how your body pulls up, then adjust from there. It is important to wear comfortable clothes, supportive shoes and to drink plenty of water throughout your exercise session. As always, check with your doctor before beginning a new exercise regime to ensure it is safe, especially if you're an older adult.