Obviously, some form of exercise is better than none. But for optimum health, experts agree there are four types of exercise all seniors should do. A report on healthy living by AARP says seniors should incorporate strength, cardio, balance, and flexibility in their workouts.
Strength training – Once you turn 30, your muscle mass starts declining by up to 8 percent per decade, and even more after age 60. Declining muscle mass affects your ability to perform daily tasks and function independently. Strength training helps preserve your muscles and improve bone density, potentially reducing your risk for osteoporosis, fractures, and falls. There are important health benefits as well. One recent study found that resistance training can lower blood pressure for people 60 and over, and another study showed that any amount of weight training lowered all-cause, cardiovascular, and cancer mortality for people with an average age of 70.
Aerobic exercise – Also known as cardio, this form of exercise gets your heart pumping. It includes activities such as brisk walking, swimming, dancing, cycling, or jogging. Improving cardiovascular fitness can lower your risk of heart disease, hypertension, diabetes, and stroke. Cardio is also good for your brain. Research shows that people who engaged in higher levels of physical activity in midlife and late life had a more than 40 percent lower risk of dementia than those with the lowest levels of physical activity.
Mobility and flexibility – Your joints tend to get stiffer as you age. Mobility exercises, such as yoga or tai chi, as well as stretching, preserve joint health, improve posture, and may decrease arthritis symptoms. Additionally, maintaining mobility reduces stiffness and the risk of falls. Mobility is also essential for doing things like putting on your socks, reaching across your body to grab your seatbelt, and turning your head when driving.
Balance – Balance declines with age. However, balance is critically important for fall prevention. Tai chi and yoga can improve balance, but so can simple, small movements such as standing on one leg while brushing your teeth, which can help build your core muscles.
Experts say that as you age, doing a little bit of everything is better than focusing on just one form of exercise. However, strength, cardio, balance, and flexibility are interconnected, so many exercises have multiple benefits.
As always, start slowly and consult your doctor before beginning any fitness or exercise routine.
To learn more about how exercise and fitness look through some of our other articles on Council of Seniors 365.
And be sure to stop by CouncilofSeniors.com to learn how we’re working to improve the financial well-being of America’s retirees.
