Yes, You Should Be Exercising and Here’s Why
We all know we should be exercising. The benefits of exercise are immense, and it is always helpful and motivating to hear them.
An August 2022 study at the University of California San Diego found physical activity may have a stronger role than genetics in longevity. In 2012, researchers started measuring the physical activity of 5446 women in the United States over the age of 63. They were followed through 2020 to determine mortality.
The women wore an accelerometer to measure time and intensity of movement or lack thereof. The study found there was a lower risk of death with moderate to vigorous daily physical activity. When they factored genetic predisposition for longevity, it did not affect the results.
How Much Should You Exercise?
The CDC recommendation for adults 65 and older is to exercise at least 150 minutes a week of at least moderate intensity activity, such as brisk walking. It is also advised to do activities that strengthen muscles at least two days a week. Another recommendation is to engage in activities that improve balance, such as standing on one foot, at least three days a week.
Many Important Benefits of Exercise
Regular exercise often benefits your longevity along with your quality of life. Many people report improved mood and a decrease in chronic pain with consistent exercise.
Mental Health
Exercise produces endorphins that decrease depression and relieve anxiety. It helps us relax and reduces stress. People just feel better in general when they exercise.
Physical Health
Exercise may prevent or decrease the effects of chronic illnesses such as hypertension, diabetes, obesity, colon cancer, Alzheimer’s disease, osteoporosis and cardiovascular disease. It also improves balance, strength, mobility and flexibility. Studies have also shown exercise boosts immunity.
Relieves Pain
You may be thinking, “What are you talking about? I’m so sore after exercising.” Well, yes, there is that. But movement has been shown to significantly decrease overall chronic pain.
Osteoarthritis pain greatly improves with exercise. Regular activity strengthens the muscles surrounding joints and decreases stiffness and pain. Exercise decreases joint inflammation and increases joint lubrication.
There are definitely some exercises that are much more friendly to our joints than others. If you do a lot of high impact exercise, such as anything involving running or jumping, you may actually increase the progression of osteoarthritis and therefore increase overall chronic pain. Low impact exercise is more suited for relieving osteoarthritis pain. Low impact cardiovascular exercises include walking, bicycling, and swimming. Range of motion exercises and strength training are also very helpful with pain relief.
Exercise Can Be Great Fun!
Exercise improves mood and decreases pain, making life more enjoyable. And, you may have much more life to enjoy if you exercise regularly. You can make it a community thing and make friends along the way.
The best exercise routines for older adults provide a combination of resistance and strength training along with flexibility and aerobic activities. It is advised to build up slowly, advancing activity in small increments. Do listen to your body and stop any activity causing great pain or making you dizzy or lightheaded.
Always get medical clearance from your physician before starting a new exercise regimen. Once you are cleared, plan your exercise schedule and make it a habit. Then, simply enjoy the physical and mental benefits of exercise!
Let’s Have a Conversation:
Do you exercise regularly? Have you noticed an improved mood when you exercise? Does exercise relieve your overall pain? What type of exercises do you enjoy?
Tags Fitness Over 60
Yes, I exercise regularly. Mix it up, but always walk. Walking is freeing and feels great to walk in nature. Walking clears my head and helps me think when I have a decision to make about something. I stepped up the free weights recently. I enjoy all types of exercising with Yoga, pilates/barre, step aerobics, and weight training on the regular cycle in addition to daily walking. Its a way of life for me since having a ski injury a long time ago and it’s helped me through the sudden loss of my beloved husband 18 years ago. I cried and walked, exercising helped me so much.
My late dad was a great one for saying use it or you’ll lose it, he took long walks every day of his life until he was no longer able. He never owned a car in his life either, he either walked or if it was too far used public transport. We were also warned about too many sweet things not being good for you and if he gained weight he would cut down his food intake to smaller portions for a month in order to lose it. He’d been a Royal Marine during WW2 and was highly disciplined. His feeling was daytime TV was the downfall for a lot of retired people, said once they switched it on they’d get stuck in an armchair all day. When we were young we used to laugh at him, now me and my siblings are 64, 72, 75 and 80 and we all realise he was right. My 80 year old brother was in the Royal Navy and has the same level of discipline.
Have become a regular exerciser finally in my 60’s. Never felt better, it’s a way of life now. Aqua Fit, spinning, yoga and jogging even. My health insurance pays cost of gym membership. I find classes with others the best.
I am trying.. I’m 61 working 30 hrs pw and studying a Masters too. OK it’s 7.30am so I will try and do a brisk 30 min walk in the nearby forest. My feeling mostly is “I can’t be bothered” but I know it’s a case of “use it or lose it” so I’ll keep pushing myself. I set my own working hours which tend to be 10am to 6pm so that I have time to exercise in the morning before work. It must be easier to find the time if retired?????