Aging is a natural and inevitable part of life, but it doesn't have to be synonymous with physical decline and frailty. The common perception is that as we age, our bodies gradually wear out and become less functional. However, there is a growing body of scientific research that suggests that exercise can be a powerful tool in challenging this perception.
The Ageing Process
Aging involves a range of physiological changes that affect our bodies. From muscle loss and reduced bone density to cardiovascular health concerns, there are many age-related issues that can impact our overall well-being. While muscle mass and strength naturally decline with age, studies have shown that engaging in regular resistance training exercises can significantly slow down muscle loss and help seniors maintain their strength and independence.
Using Exercise to Age Gracefully
Consider incorporating a mix of strength training, cardiovascular exercise, balance exercises, and flexibility training into your routine. These exercises can help you maintain mobility, strength, and overall health.
Cardio Exercises
Heart health is paramount, and exercise plays a crucial role in maintaining it. Cardio is shorthand for cardiovascular training, and it includes any exercise that elevates your heart rate. An alternate name is Aerobic Exercise, which are activities that requires elevated oxygen flow and causing you to breathe harder.
Cardio can be done indoors and outdoors. Common examples include brisk walking, jogging, and cycling. Below are some ways you can engage in cardio exercises no matter where you are.
HIIT
Zumba Dancing
Series of Squat Jumps - Planking - High Knees
Flexibility Training
Flexibility enables soft tissues such as muscles and tendons to lengthen and shorten to allow movement of a joint to travel through its range of motion. There are significant benefits to staying flexible such as injury prevention, and enhancing posture. There are a variety of simple stretches to improve flexibility.
Back Stretches: alleviate hunched postures and improve the flexibility in the spine
Hamstring and Lower Back Stretches: relieve the stress in your lower back muscles after prolonged sitting
Ankle Rotations: achieve more balance and prevent stiff ankles and falls
Balance Exercises
Did you know that our control of balance starts to decline from the age of 40 to 50 years old? Having a poor balance is a significant risk factor for falls! Being able to balance is the ability to maintain a posture, move between postures and the ability not to fall when reacting to an external disturbance.
As we age, muscle detoriation can lead us to lose our ability to balance as well as we used to. These are some activities to help with balance.
Weight Shifts: Stand with your feet hip-width apart, shift your weight onto one foot, raise the other foot, and hold for 30 seconds. Switch sides.
Single-leg Balance: Balance on one leg at a time to challenge your static balance. If you encounter difficulties balancing on one leg, use a chair or balance beam to support your weight.
Sit to Stand: Sit on the edge of a chair, tighten your core muscles, stick your chest out, and slowly stand up with straight knees.
Conclusion
Aging may be inevitable, but how we age is something we can influence. Exercise gives us the chance to age not only with strength but with resilience, vitality, and joy. The benefits of physical activity ripple through every aspect of our lives, from boosting energy and mood to supporting our long-term health. So, whatever your age or current fitness level, it’s always the right time to start. Embrace movement as a daily ritual, a lifelong investment in yourself, and a way to stay connected with your body as it changes over time. By prioritizing fitness, you’re not just adding years to your life—you’re adding quality to each and every day.