Exercise is vital for a healthy life for the young and old alike. In older adults, it is even more beneficial as it reduces the risk of chronic ailments. Exercise improves balance and muscle tone in seniors, significantly reducing the chance of injury, and improving mobility and independence.

Exercise has also shown tremendous benefit in improving cognitive function. Research has shown that seniors who exercise at least three times a week have 35% lesser chances of dementia than those that do not exercise at all.

Here are some of the important benefits of exercise in older adults:

• Exercise prevents diseases

Studies have proved that regular exercise prevents diabetes and heart diseases, which is quite prevalent in people who lead a sedentary lifestyle. Immunity is often compromised in older adults, and exercise is beneficial in improving overall immunity. Besides immunity, exercise also helps improve digestive function, bone density, and muscle tone. It also drastically removes the risk of high blood pressure, obesity, osteoporosis, and certain cancers.

• Improves balance

Older adults stand a high risk of falls, which can sometimes affect their mobility and independence. Exercise improves not just strength but also flexibility, which directly benefits coordination and balance. Preventing the risk of falls is especially important in older adults as they take longer to recover from injuries.

• Great for improving cognitive skills

Not just the body but exercise also comes with tremendous benefits for the brain. Regular exercise and fine-tuned motor skills greatly improve your cognitive skills. Exercise has been proven to prevent memory loss, cognitive decline, and dementia in older adults. It can also slow down the progression of Alzheimer’s.

• Improves sleep

Poor sleep has been associated with several diseases, including heart disease and diabetes. It also significantly impairs your cognitive abilities. Exercise improves your quality of sleep. With regular physical activity, you fall asleep faster, get better sleep waking up fresh and energetic.

• Improves mood

Exercise releases endorphins, which reduce stress, anxiety, depression, and alleviate feelings of sadness. Exercise improves your overall fitness and keeps you in shape, which, in turn, also greatly improves self-confidence.

What are some of the recommended exercises for older adults?

If you are an older adult, you can do any exercise that you enjoy. Whatever exercise you choose, it should help you improve:

• Balance
• Cardiovascular health
• Strength and fitness
• Flexibility

We suggest the below exercises for older adults:

• Walking

Walking is possibly the most accessible exercise at any age. You can do it anywhere, and you do not need any special equipment, except for a comfortable pair of walking shoes. However, for some seniors, walking may not be as easy, especially those who suffer from joint pains or have difficulty walking. Typically, 10,000 steps are advised; however, older adults may begin with fewer steps and then increase as they improve their general fitness levels. Walking strengthens muscles and significantly lowers the risk of stroke, heart disease, diabetes, and colon cancer.

• Pilates

Pilates is a low impact workout ideal for older adults. It emphasizes on breathing, concentration, alignment, and core strength. Your pilates instructor would use mats and pilates balls to help build strength and provide support. Pilates is fantastic to improve balance, increase flexibility, and develop core strength.

• Yoga

Yoga is another good low impact workout that involves a series of poses and breathing. It helps improve muscle strength, balance, and flexibility, thereby improving your mobility. Seniors who have joint pains and cannot sit down on a yoga mat can try chair yoga. The best thing about yoga is that there are several variations that you can try depending on your overall fitness levels.

• Water Aerobics

Exercising in water is wonderful for those suffering from arthritis, or other joint pains, as the buoyancy of water puts lesser stress on the joints. Plus, water offers natural resistance, which helps in strength training. Water aerobics helps improve muscle strength, balance, and flexibility.

• Bodyweight Workouts

Muscle loss is very common in older adults, which can further lead to hormonal issues and metabolic problems. Using your body weight for resistance training can help prevent muscle atrophy in seniors. You also do not need any fancy equipment to do these exercises.

What to consider when older adults start an exercise routine?

Exercise is vital for a healthy life. However, it must be done safely, especially older adults.

Seniors who are starting an exercise routine must

• Be cleared by their doctor to follow the exercise routine, especially those with a pre-existing condition. Your doctor would let you know the exercises that you must avoid at all costs.
• Listen to the cues that the body sends you. If you develop pain in the chest, dizziness,  shortness of breath, or pain during exercise, you must stop immediately. You may be risking an injury or worse.
• Build up your exercise program a little at a time. Instead of exercising for extended periods, it is better to work out for smaller intervals more frequently during the day. Start slow. Increase the frequency and intensity of your exercise program as you build strength and improve fitness.
• Make sure to properly warm-up and cool down before and after exercising to prevent the risk of injuries and soreness.
• Be committed to your exercise plan. Remember, it takes time to incorporate exercise as a habit. You should pick a form of exercise that you enjoy so that you can stick to it in the long run.
• Practice mindfulness as you exercise. Be mindful of how your body feels during exercise. Practicing mindfulness improves fitness faster, relieves stress, reduces anxiety, and prevents accidents and injuries.

Exercise can significantly improve the quality of life in older adults. If you plan to or have just begun exercising, focus on short-term goals first to remain motivated. Short-term goals could include an increase in energy levels, lesser stress, and better sleep. Overall fitness takes time; you cannot achieve results overnight. Seek support whenever required. Working out with a friend or family member can be more enjoyable and motivating. Also, make sure that you eat right so that your body gets the proper nutrition to develop strength.