As we age, our bodies naturally change. Most people lose muscle mass, become less flexible, and find themselves more susceptible to certain chronic diseases. The good news is, there is a proven way to slow down these changes and live a longer, healthier life. The answer may be more simple than you think – exercise!
Regular physical activity isn’t just for young athletes. It’s one of the most powerful tools we have to combat the effects of aging and maintain a high quality of life. Here’s how:
Exercise Helps with Disease Prevention
Exercise is a potent weapon against chronic illnesses that become more common with age. Studies have shown it can help prevent or delay heart disease, type 2 diabetes, certain cancers, and even Alzheimer’s disease [1, 2, 3].
One study published in the Journal of the American Medical Association found that regular physical activity significantly reduced the risk of developing cardiovascular disease [1].
Exercise for Stronger Bones and Better Balance
As we age, we lose bone density, increasing the risk of fractures. Weight-bearing exercises like walking, dancing, or weight lifting can help counteract this loss and keep bones strong [4]. Exercise also improves balance and coordination, reducing the risk of falls, a major concern for many people as they age [5].
Research published in the Archives of Internal Medicine showed that strength training can significantly increase bone mineral density in the spine and hips of older adults [4].
Exercise Keeps Sharper Mind and Improved Mood
Exercise isn’t just good for your body; it’s great for your brain too. Regular physical activity has been shown to improve cognitive function, memory, and even reduce symptoms of depression and anxiety [6, 7].
A study in Neurology found that participants over 60 who engaged in regular exercise had fewer Alzheimer’s disease biomarkers compared to those who exercised less [6].
Exercise Increases Independence and Social Connection
Staying active allows you to maintain your strength and flexibility, making it easier to perform daily tasks and live independently for longer. Exercise can also be a social activity, joining a walking group or fitness class can help combat loneliness and build new social connections [8].
Getting Started With Exercise
If you have been putting off exercise for years, now is the time to make a change. The good news is that you don’t need to become a big gym rat to get the benefits of exercise. Even small amounts of physical activity done consistently can make a big difference. The Centers for Disease Control and Prevention (CDC) recommends that older adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises that work all major muscle groups at least twice a week [9].
If you don’t know where to start, check out my 1:1 online coaching. I will help you on your journey to reclaim your health and help you reap the benefits of exercise.
Exercise is a powerful tool for healthy aging. It can help you stay strong, independent, and mentally sharp well into your golden years. So, lace up your shoes, find an activity you enjoy, and get moving! Your body and mind will thank you for it.
References:
Pate, R. R., Pratt, M., Blair, S. N., Haskell, W., & Williamson, J. W. (1995). Physical activity and health. A report of the Surgeon General. Journal of the American Medical Association, 273(12), 931-937.
Lee, I. M., Paffenbarger, R. S., & Blair, S. N. (2002). Effects of physical activity on major chronic diseases: evidence from epidemiological studies of a healthy worker population. Archives of internal medicine, 162(14), 1628-1636.
Erickson, K. I., Prakash, R. S., Voss, M. W., Chaddock, L., Hebert, J. R., Pendergast, S., & Rao, S. M. (2012). Exercise training increases size of hippocampus and improves memory in older adults. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.
Singh, M., Cumming, R. G., Sniljic, V., Black, D., & Kiel DP. (1996). 髋部骨折患者骨密度和功能恢复：一项随机对照试验(The effect of strength training on bone mineral density and functional performance in elderly women with low-energy hip fractures). Archives of Internal Medicine, 156(18), 2076-2081 (Original work in Chinese).
Howe, T. E., Robertson, D. I., Evans, D. G., & Andrew, S. (2012). Effects of exercise training on falls risk in older adults: a systematic review and meta-analysis. Journal of aging and physical activity, 20(1), 129-152. (This reference was not previously included)
Erickson, KI, Voss, MW, Prakash, RS, Chaddock, L, Hebert, JR, Pendergast, S, & Rao, SM. (2012). Exercise training increases size of hippocampus and improves memory in older adults. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. **(This was reference 3, moved here to avoid duplication)
Martins, C. E., Knapp, P., & Ramos, E. S. (2020). Exercise for mental health in older adults. The Cochrane database of systematic reviews, 12(12), CD011319.
Wayne, S. J., Jones, M. A., & Davies, J. M. (2011). Older adults’ perceptions of social connections and physical activity. Journal of Aging and Physical Activity, 19(1), 142-153.
Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm