Unlocking the Secrets to Healthy Aging with Fitness and How to Get Started
Aging is a natural part of life, bringing various changes that affect our health, both physically and mentally. While the thought of exercising in your 50s and beyond might seem daunting, fitness is a powerful tool to combat or counteract some of these unwelcome changes.
With a bit of exercise each day, you can see significant improvements in your health, from muscles and bones to cognitive function, immune system strength, and overall longevity. And the best part? It's never too late to start.
Exercise: The Key To Healthy Aging
Staying active is endlessly rewarding, no matter your age. If maintaining health and independence is a priority as you enjoy your golden years, it’s wise to embrace a variety of exercises that enhance balance, mobility, and strength. In fact, leading an active lifestyle is one of the greatest gifts you can give yourself as you celebrate each new birthday.
Stronger Muscles and Bones
Daily activities like lifting groceries and climbing stairs rely on strong bones and muscles. However, aging often leads to muscle mass and bone density loss, making it harder to maintain an active and independent lifestyle. Regular exercise can help prevent these common aging side effects, enabling you to take better care of yourself while reducing the risk of injuries such as falls.
Resistance Training
Resistance training is one of the most effective methods for mitigating—or even reversing—age-related muscle decline. It helps maintain muscle strength and power needed for daily activities. Remarkably, benefits have been observed even in patients in their late 80s who use mobility aids like canes.
Weight-Bearing Exercises
When it comes to your bones, weight-bearing exercises encourage the maintenance of bone density, prevent osteoporosis, and lower your risk of fractures. Any physical activity that requires your bones to support your weight counts, including walking and strength training.
Healthier Brain
A healthy brain is crucial for daily life. Basic tasks, like brushing your teeth, and complex activities, such as driving and decision-making, require a well-functioning brain.
Aging affects memory, attention, thinking, and other cognitive functions, known as age-related cognitive decline. Exercise is a strong defense against aging, lowering the risk of Alzheimer's and improving brain function. It can slow brain aging by 10 years with regular intense or moderate exercise.
More Robust Immune System
The immune system protects the body from harmful invaders like viruses, bacteria, and parasites, using a network of cells, tissues, and organs to recognize and eliminate these threats. As you age, your immune system naturally declines, making you more susceptible to infections and reducing the effectiveness of vaccinations.
A study compared the immune systems of cyclists aged 57 to 80 with those of younger people. It found that the cyclists' immune systems did not exhibit signs of aging. Their thymuses produced T cells, which defend against illness, at a rate comparable to younger individuals, indicating a more robust immune system. This finding aligns with previous research.
Longer Life
Physical activity lowers the likelihood of various illnesses such as heart disease, type 2 diabetes, and some cancers—some of the most common causes of death in the US. Engaging in physical activity is an effective preventive measure to reduce your risk of these conditions, which often become more prevalent with age.
Studies consistently show that regular exercise reduces overall mortality and extends lifespan. A significant study found that individuals who exercise two to four times the recommended amount have the lowest mortality risk. However, even those who exercised less (meeting guidelines rather than exceeding them) also had lower mortality rates.
Another factor to consider is the length of your telomeres, the caps on DNA strands that shorten over time and are markers of biological age. Being "highly active", according to research influences having longer telomeres which is equivalent to being nine years younger than biological when compared to sedentary individuals.
Exercise for Older Adults
A common myth among older adults is that exercise is unsafe and should be avoided. This misconception actually hinders their ability to achieve and maintain optimal health. In reality, fitness is crucial for healthy aging.
According to the US Centers for Disease Control (CDC), aging increases the risk of many diseases. Regular physical activity can lower the risk of conditions like type 2 diabetes, heart disease, cancer, and dementia.
When done correctly, physical activity is safe and necessary for older adults to lead a healthy life. The benefits of exercise for the aging population are strongly supported by the CDC, physical therapists, and personal trainers worldwide.
Choosing the right exercises depends on your current fitness level and any medical conditions that might require adjustments. The great news is that it's never too late to start a solid exercise routine.
For adults aged 65 and older, the CDC has some recommendations. Aim for at least 150 minutes of moderate aerobic activity each week, like brisk walking, or 75 minutes of vigorous activity, such as jogging. Make sure to include strength training exercises, like lifting weights, at least twice a week. Don’t forget to incorporate activities that improve balance, such as standing on one foot.
It's Never Too Late to Start
Don't let your age deter you from prioritizing fitness. Even if you start today, becoming active can significantly improve your health now and as you age.
For those aged 65 and older, the CDC suggests 150 minutes of moderate activity weekly, plus muscle-strengthening and balance exercises twice a week. Remember, any activity is beneficial. Beginners can start with a short, brisk daily walk as a safe introduction.
Start your workout routine at your current level of ability. If you have conditions like arthritis or high blood pressure that could impact your ability to exercise, consult your doctor to find a suitable routine.
Age Gracefully and Healthily Through Exercise
While exercise plays a vital role in healthy aging, many factors beyond exercise influence how we age. To ensure healthy aging, consider what changes you can make to your lifestyle and habits. Avoid smoking and heavy drinking, maintain a well-rounded and nutritious diet, get adequate sleep, and foster meaningful relationships with friends and family.
Incorporating these elements into your life, alongside regular exercise, can significantly enhance your quality of life as you age. Remember, it's never too late to start on the path to a healthier, happier you.