Exercise is important to incorporate in everyone’s lives because there are so many benefits that help promote wellness. The benefits span multiple facets of health and wellness including physical, mental, and social. One of the hardest parts of exercise is creating the habit of it. Please find some information below on research that has been shown of the benefits of exercises in older adults, current exercise recommendations, potential exercise ideas to add to your life, and tips on building exercise habits.
Research of Benefits of Exercise
- Older adults who participated in an eight-week walking program found improved circulation, mental health, strength of muscles and bones, and promoted social interaction.1
- Various exercise regimens for at least 8 weeks can enhance sleep quality in older adults.2
- Exercise performed at least 5 times per week for more than 32 weeks has been shown to decrease fall risk.3
- Physical exercise has been shown to improve cognitive function in older adults when performing moderate-intensity aerobic paired with resistance training for as many days as they can per week.4
Current Exercise Recommendations for Older Adults5
- 150 minutes per week of moderate intensity aerobic workouts OR 75 minutes of vigorous intensity aerobic activity
- At least 2 times per week of resistance training
- Balance activities
Exercise Ideas
Moderate Intensity Aerobic
- Brisk Walk
- Bike Ride
- Water Aerobics
Vigorous Intensity Aerobic
- Hiking
- Jogging
- Running
Resistance Training
- Body weight exercises:
- Squats
- Lunges
- Exercises using:
- Resistance bands
- Free weights
- Nautilus machines at the gym
Other Exercise Options
- Skating
- Tennis
- Pickleball
- Tai Chi
- Boxing
- Yoga
Tips to Building Exercise Habits
- Set specific goals to that you want to accomplish in the next month regarding exercise.
- Block off specific time in your week to exercise.
- Gradually ease into exercise. Reflect on where you are at currently and gradually add exercise until meet the exercise recommendations listed above.
- Make it fun! Exercise will not be another thing added to the list if you find something that you like to do.
Lastly, if you have a hard time staying consistent with exercise, think back to the “why” behind exercise. If you have a hard time coming up with the “why” you can look above to the list of benefits that have been found in research to start your journey to find your “why.” From this information, I hope this educated you on some of the benefits that come with exercise and allows you to reflect on how exercise could be further added in your life.
References
- Chia F, Huang WY, Huang H, Wu CE. Promoting Healthy Behaviors in Older Adults to Optimize Health-Promoting Lifestyle: An Intervention Study. Int J Environ Res Public Health. 2023;20(2):1628. doi:10.3390/ijerph20021628
- Hasan F, Tu YK, Lin CM, et al. Comparative efficacy of exercise regimens on sleep quality in older adults: A systematic review and network meta-analysis. Sleep Med Rev. 2022;65:101673. doi:10.1016/j.smrv.2022.101673
- Sun M, Min L, Xu N, Huang L, Li X. The Effect of Exercise Intervention on Reducing the Fall Risk in Older Adults: A Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2021;18(23):12562. doi:10.3390/ijerph182312562
- Xu L, Gu H, Cai X, et al. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2023;20(2):1088. doi:10.3390/ijerph20021088
- CDC. Physical Activity for Healthy Aging. Centers for Disease Control and Prevention. Published July 6, 2023. Accessed January 14, 2024. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
If you are an older adult who is looking for some guidance with exercise, contact us today via our contact form, or call us directly at our physical therapy clinics in Malta, Saratoga, Delmar or Queensbury at 518-289-5242 for a personal evaluation, and find out how we can get you moving!
