The Importance and Challenges of Staying Active While Aging

Physical exercise promotes health and well-being. However, it might be more necessary for older people to stay active than younger individuals. Although active aging might carry some risks, its benefits outweigh the related challenges. Encouraging exercise in older individuals is of great importance in preventing physical diseases and cognitive decline. Those that choose to live an active life show fewer signs of cardiovascular, bone, or brain illnesses. On top of that, exercise improves a variety of life aspects, including sleep and socializing. Although active aging is a challenge itself, its benefits ensure that older people will stay healthy in body and mind.

Being physically active promotes senior health

Various studies suggest that active aging promotes an overall healthy lifestyle, protecting older people from chronic diseases. When choosing to remain active, our immune system does so too. A healthy immune system fights illnesses better and protects us from opportunistic infections. Also, it decreases the risk of living with a chronic disease.

1. Exercise promotes heart, muscle, and bone health

Physical activity protects you from falls

Frequent physical activity reduces cardiovascular risk and increases bone health, leading to a diminished chance of developing osteoporosis. As a result of a sound cardiovascular state, you manage to control your blood pressure and improve your respiratory function. Combining cardio with strength training helps the heart remain healthy and boosts the well-being of your bones. As a result of having strong muscles and bones, the risk of falling decreases significantly.

2. Physical activity builds positive mental health

Positive mental health promotes better sleep

Exercise reduces stress and prevents you from developing depressive symptoms and negative thoughts by producing hormones that promote a good mood. On top of that, physical activity reduces the risk of developing memory brain disorders or slows down their progression. Being healthy in mind promotes better sleep, making it easier for older people to sit back and relax.

3. Exercise promotes social wellness

Physical activity is a social event

For most seniors, exercise is a way to socialize with others. Walking, hiking, or taking an aerobics class helps older people get out and socialize, preventing isolation or negative cognition patterns. The benefits of exercising alone cannot combine with those when exercising with others. Meeting with others while doing some physical activity keeps individuals young and makes them feel as they are part of the community.

What forms of exercise are the safest?

Although there are plenty of modern training methods, the safest forms of exercise for older people are the following:

● Aerobic training. Experts suggest doing some aerobic exercise daily for approximately thirty minutes. Aerobic training mainly includes walking, running, swimming, and cycling.

● Strength and resistance training. This type of physical activity often includes weight-bearing. Experts suggest doing some strength and resistance training two to three times per week.

● Stretching and flexibility training. Stretching and flexibility sets should be performed before and after the training program to allow the muscles to get ready for the exercise program. Stretching is particularly important for older people to prevent falls, fractures, or strains.

What should older people be careful of when exercising?

The results of unhealthy exercise

Not everyone knows how to exercise safely. Therefore, doing it wrong increases the risk of various accidents. For example, doing strenuous exercises might increase your heartbeat and blood pressure, leading to the formation of blood clots or cardiovascular accidents. Also, isometric exercise training might be dangerous for those with uncontrolled blood pressure too. Also, people that decide to begin exercising from zero have a higher risk of developing a muscle or ligament strain, especially when doing exercises done while lying down. Finally, older people should be aware of the fall risk while doing some physical activity, such as running or cycling. Therefore, we should all stick to our limits and do not exaggerate when it comes to physical activity. Personalized training programs might help older people fulfill their needs while staying safe.

What are the challenges of staying active while aging?

Although seniors might show determination to start a healthy and active lifestyle, there are some age-related obstacles they might face.

Body aches and pains

Older people might face difficulties when deciding to exercise, especially if they suffer from chronic body aches and pains. However, the benefits of exercise should always outweigh the challenges related to aging. Advanced medical technology, such as patches, muscle rubs, or belts, help relieve pain and enjoy a long workout.

Urinary incontinence

Incontinence is a common problem that can often discourage the elderly from staying active. However, having some leaks is not the end of the world. There is special incontinence underwear that represents a great option for giving seniors the confidence to exercise without the embarrassment of leaks.

Worrying about falling

Falling represents one of the biggest fears of older people. However, with the correct training guidance, you can prevent falls and injuries related to workout. Although there is no specific way to make the risk of falling disappear, there are plenty of ways to diminish it.

Unsafe walking paths and resting places

Unsafe walking paths and resting places should not discourage an older individual from staying active. There are always alternatives, such as taking a training class or going for a swim.

References

Langhammer B, Bergland A, Rydwik E. The Importance of Physical Activity Exercise among Older People. Biomed Res Int. 2018;2018:7856823. Published 2018 Dec 5. doi:10.1155/2018/7856823

Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb. PMID: 21694556.

Bredland, E.L., Söderström, S. & Vik, K. Challenges and motivators to physical activity faced by retired men when ageing: a qualitative study. BMC Public Health18, 627 (2018). https://doi.org/10.1186/s12889-018-5517-3