Benefits of Exercise for Older Adults
We have all heard the many benefits of getting exercise – weight loss, a stronger
immune system, lowering stress and reduced feelings of depression. These health
effects are all well known. However, as we age, exercise has an even greater impact on
our bodies.
In adults, injuries take longer to heal and bones and muscles weaken as we age. Regular
exercise can strengthen our muscles and slow down the effects of aging. Chronic health
conditions like diabetes, arthritis, high blood pressure and heart disease can be
managed with exercise, reducing the need for medical treatment.
About the Author:
Julianne Nesbit
Health Commissioner for
Clermont County Public Health.
Email:
[email protected]
One of the biggest health risks to older adults is injuries from falling. Each year about
one in every three adults over the age of 65 experiences a fall. Muscle weakness is one
of the leading causes of falls in older adults. But, by improving your strength, balance,
and flexibility with regular exercise, the chance of falling can be reduced.
According to the Centers for Disease Control, only about 30 percent of older adults are
physically active. Whatever your age, it is never too late to start moving. Adults should
get about 150 minutes of moderate intensity aerobic activity per week. Exercise does
not have to be strenuous like running or jogging to be beneficial. A moderately paced
walk that will elevate your heart rate for at least 10 minutes at a time will benefit your
health. Even every day activities like raking leaves, mowing your lawn, or gardening can
count as physical activity – as long as it raises your heart rate. The key is not to try to do
too much. Increasing the frequency or duration of a workout is more beneficial than
increasing the intensity.
By combining cardiovascular exercise with strength training, you will also improve your
agility, coordination and balance – three skills that diminish as we age. To get the
greatest benefits from your exercise, activities should be varied to include both aerobic
activities such as walking, jogging, or cycling, and muscle-building activities like weight
lifting or using a resistance band.
Walking is the most popular form of exercise for older adults, those with knee or joint
pain may not be able to sustain the level of activity to make it worthwhile. If you suffer
from knee or joint pain, then consider a different activity that puts less pressure on your
joints. Swimming and bike riding are both excellent forms of exercise that are easier on
your joints than walking or running.
2400 Clermont Center Dr. Suite 200
Batavia, OH 45103
513-732-7424
Like us on Facebook
@ CCPHOhio
Exercise doesn’t have to be a task. Make it fun by choosing something you enjoy.
Whether it’s a brisk hike at a nearby park, walking around the mall, or just walking
around your neighborhood, if it is something you enjoy, you’ll be more likely to stick to
your plan. Going with a friend, or as part of a group will also increase your chances of
staying with your routine. Remember it only takes 30 minutes a day to get the many
added benefits of a regular exercise routine.