5 Exercise Rules for Older Adults
Exercise can get harder as we age. But it's important to stay active if you want to improve and maintain function as you grow older.
Older adults can experience a loss of flexibility and mobility. This can affect the joints you rely on most, such as the knees, hips, and shoulders.
Exercise for older adults offsets the wear and tear that comes from constant use (or misuse). If you have a history of injuries or surgeries, that wear and tear may come sooner than you expect.
Aging also results in a loss of muscle mass and bone density, as well as changes in hormone levels that can impact performance and affect your energy levels.
Why Older Adults Need to Exercise
The loss of function means older adults become less active. But this increases the rate of muscle loss over time.
Adults over 50 years of age typically recover more slowly than younger adults. But this is just one of the reasons why physical activity is so critical to long-term health.
The ability of muscle cells to regenerate decreases with aging. So, activities like strength training, cycling, and walking can help.
It's never too late to start exercising. But going too fast too soon can have a negative effect on your health and wellbeing.
If you have a pre-existing medical condition like hypertension, diabetes, or a disc herniation, exercising the right way can prevent injuries and give you the biggest bang for your exercising buck.
5 Rules for Older Adults Who Want to Exercise Safely and Effectively
Rule #1: Choose Low-Impact Exercises When Necessary
Some health conditions may require you to avoid high-impact activities. But even in generally healthy older adults, low-impact exercise may be more beneficial to avoid pain or the risk of injuries.
Low impact-exercises include swimming and cycling. Strength training can also be low-impact when you perform movements in a slow and controlled manner.
High-impact exercises like plyometrics, step aerobics, and running can accelerate wear and tear on the joints and connective tissues.
Older adults can experience an increase in unexplained joint pain. Avoiding activities that exacerbate these issues can make exercise more enjoyable and beneficial.
Walking involves less impact when compared to running. It's one of the easiest ways for anyone to get started with exercise.
Walking outdoors gives you a break from the indoor environments at work and at home. Many people enjoy the mental break it provides.
Walking can be time spent with yourself or with others, and the physical act of walking keeps muscles and joints healthy and functional.
Starting a daily walking routine increases the amount of calories you burn each day, which can help you manage your weight.
Older adults who walk regularly can avoid problems related to balance and coordination, which can lower the risk of falls.
Rule #2: Incorporate Resistance Training
Resistance training (strength training) is one of the best ways to counteract the effects of aging.
Moving against resistance—whether it’s free weights, machines, or your own bodyweight—helps you build and maintain your muscle mass.
Having stronger muscles improves function in your activities of daily living as well in sporting activities and hobbies.
Strength training improves the health of joints, and there are mental and emotional benefits you can gain from a strength training program.
Strength training is a skill you want to develop carefully. Using proper form prevents injuries, and determining the right level of resistance for you helps you get the best results possible.
Rule #3: Vary Your Exercises
Doing the same thing over and over again can get boring. It can also lead to fewer gains as your body adapts to your exercise routine.
Variety with exercise ensures that you train the body in the different ways it's designed to move.
Doing exercises that involve squatting, lunging, pushing, pulling, bending, and rotating gives you a better overall stimulus.
This is the problem many runners encounter when they only stick to running. The body becomes efficient at running, but it can become inefficient when performing other types of activities.
People who focus only on weightlifting may miss out on the benefits of running or swimming.
Older adults should remember to vary their exercises. Your exercise program should consist of flexibility, cardiovascular, and strength training.
You can also change the number of sets, repetitions, and duration of your exercises depending on your goals and abilities.
Working with a skilled exercise professional can help you vary your exercise program safely.
Rule #4: Breathe Right
You'd think we'd all had this breathing thing down by now. But many people have faulty breathing patterns.
Two of the most common issues I've seen in my work with clients are...
- Inverted breathing
- Shallow breathing
Proper breathing requires the diaphragm to contract and expand the ribcage. This causes the abdomen to expand first, followed by a rising of the chest.
But inverted breathing happens when it's reversed and the chest rises first.
Here's an easy way to check for yourself:
- While sitting or standing, place one hand on your chest and the other hand on your abdomen.
- Slowly breathe in through your nose and pay attention to which hand moves first.
- If you feel your chest rising before the abdomen expands, then you're breathing is inverted.
- Proper breathing occurs when the abdomen expands (belly out) during the first two-thirds of the breath, followed by the chest rising during the last third of the breath.
Inverted breathing can result in the second problem mentioned above: shallow breathing.
When we breathe "into the chest" we decrease the amount of air we inhale. But shallow breathing can also be a result of mental/emotional stress and poor posture.
Some of the negative effects of shallow breathing include fatigue and anxiety. Simple breathing exercises, such as belly-breathing and box-breathing can improve your health.
Rule #5: Move Often
A large number of people work from home or seated at a desk for long hours in the office.
Older adults may no longer be working, but they can be just as sedentary as the office or home worker.
Whether you're sitting down watching television, surfing the web on your computer, or just socializing with loved ones, make it a point to get up and move on a regular basis.
Long periods of inactivity can be detrimental to the body. They can tighten muscles while causing others to become weak.
Schedule regular bouts of movement into your day, even if it's just to get up, stretch, and walk around the house for 5 minutes.
If you spend a lot of time sitting down, set a timer on your smartphone or watch to remind you to get up every hour.
Older Adults Have Nothing to Fear With Exercise
Older adults typically have chronic health conditions that can interfere with their exercise goals.
But exercise is a powerful tool in managing a wide range of health conditions such as:
- Hypertension
- Diabetes
- Disc herniation
- Arthritis
- Multiple Sclerosis (MS)
- Stroke Recovery
- Cancer
Older adults often worry about starting an exercise program later in life.
You might be worried you'll get injured. Some people are embarrassed to walk into a gym due to their age, level of conditioning, or lack of knowledge of exercise.
These are obstacles you can easily overcome.
The best way to avoid injuries is to start slowly. Whether you're lifting weights, running, or stretching tight muscles, start at an appropriate level of intensity for your needs.
Working with an exercise professional, such as a personal trainer, Medical Exercise Specialist, yoga or Pilates instructor, etc. is the best way to determine what exercise program will work best for you.
Even a series of 4-8 sessions with an exercise professional can be enough to get you started on an exercise program that increases strength, flexibility, and cardiovascular fitness.
The rules listed here can guide you as you work toward establishing an exercise routine.
Varying your exercises, avoiding high-impact activities when necessary, and scheduling regular bouts of movement can go a long way in helping you improve and maintain your wellbeing for years to come.
Darwin Ruiz helps older adults use exercise and lifestyle to manage medical conditoins or restore function after an injury or surgery. If you'd like help getting started with an exercise program, or you want to find out if your current program is ideal for your needs, click here to schedule a complimentary call today.