The benefits of exercise for older people

As an older adult, regular physical activity is one of the most important things that you can do for your health. It can prevent or delay many of the health problems that seem to come with age.

We all know that physical activity and exercise is good for us and that we should aim to make this part of our routine. Indeed your health benefits will increase with the more physical activity that you do but it is also important to recognise that some physical activity is better than none at all.

There are countless studies which prove the important health benefits associated with exercise, and it becomes even more important as we age. Regular physical activity and exercise for older people helps improve mental and physical health, it also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Here are some of the key benefits of exercise for older people.

Prevent disease

Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease and diabetes. Exercise improves overall immune function, which is important for older people as their immune systems are often compromised. Even light exercise, such as walking, can be a powerful tool for preventing or managing disease.

Decreasing bone density is common in older adults but more severe complications, such as osteoporosis, can be delayed and even avoided with the right exercises. Weight-bearing exercises, such as walking and badminton, are great ways to strengthen joints and ligaments. Resistance exercises can also improve bone density.

People often forget the heart is a muscle and therefore benefits just as much from aerobic exercise as any other muscle. The British Heart Foundation has also found exercise helps reduce the risk of cardiovascular disease in older adults by 35% by keeping cholesterol and blood pressure lower.

Improved mental health

The mental health benefits of exercise are endless. Exercise produces endorphins, the “feel good” hormone, which act as a stress reliever and leaves you feeling happy and satisfied. In addition, exercise has been linked to improving sleep, which is especially important for older adults who often suffer from insomnia and disrupted sleep patterns.   

Decreased risk of falls – keeping you steady

Older adults are at a higher risk of falls, which can be potentially disastrous for maintaining independence. Exercise improves strength and flexibility, which also help improve balance and coordination, reducing the risk of falls. Older people take much longer to recover from falls, so anything that helps avoid them in the first place is vital.

As people get older, their muscles can sometimes become weaker, increasing the likelihood of falls. For individuals with lower muscle mass, their risk of such outcomes is up to four times greater than those who have maintained their strength. This is where strength training comes in. It has numerous proven benefits for older people, such as increasing power and reducing fall risk.

We start with an introduction to easy weight training exercises to ease your way in, this gradually increases your ability, supporting with building muscle mass. Balance exercises for older people are also key to minimising fall risk, helping to maintain coordination and agility.

Social interaction

Whether you join a walking group, go to a group fitness class such as Carmen’s Fitness, exercise can be made into a fun social event. Maintaining strong social ties is important for aging adults to feel a sense of purpose and avoid feelings of loneliness or depression. Above all, the key is to find a form of exercise you love, and it will never feel like a chore again.

Not only can exercise help nurture relationships, but joining activities and classes designed especially for older people and surrounding yourself with like-minded people is a great source of motivation. Being able to share goals, tips and support with others is a great way to build your confidence and abilities when exercising. With a group around you, you might even notice you’re pushing yourself more, thanks to your support network.

Improved cognitive function

The physical benefits of exercise are well known, but the psychological benefits can be just as important. The cognitive benefits of exercises for older people are numerous, such as helping reduce anxiety and depression by keeping you active and within social settings.

Regular physical activity and fine-tuned motor skills benefit cognitive function. Many studies suggest a lower risk of dementia for physically active individuals, regardless of when you begin.

Getting a good night’s sleep is also key to keeping healthy and regular exercise is known to help regulate sleep patterns by reducing sleep onset, helping you get to sleep quicker and for longer.

OVERALL

Everyone knows that exercise is good for you, but the benefits of exercise for over 60’s are vast.

In older people, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties, and improve cognitive function. But regardless of your age, we hope this article will motivate you to incorporate exercise into your life.

There are numerous benefits to exercising no matter your age, but health and wellbeing is especially important as we get older. Getting back to exercise as an older adult, or starting for the first time, can feel daunting, but once you’re in the swing of things you will wish that you’d started sooner.

We look forward to welcoming you along to Carmen’s Fitness very soon.

Make friends. Get fit. Have fun.