Although we know that exercise is important in all stages of life, practicing it regularly in older adults has a significant effect. From the age of 50, our body ages and undergoes various changes, which are degenerative and can make you feel weaker.
The good thing about playing a sport is that age-related health problems can be delayed, or even prevented before they appear. After all, it is a kind of miracle drug.
A complete workout that mixes resistance, strength, balance, and flexibility exercises helps significantly. And not only in terms of physical condition, but also mental and emotional.
8 benefits of exercise for adults over 50
Promotes longevity and independence
Being active and exercising regularly helps maintain independence as we age. Although it is ideal for reducing the risk of disease, improving bone and heart health, increasing muscle strength and coordination; which are factors that affect your ability to live without help.
Remember that the better your health indicators (strength, balance, and blood pressure), the more likely you are to enjoy old age. A study by Rejuvenation Research ensures that " functional independence depends directly on physical fitness ."
And don't think that exercise must be intense. By taking daily walks, you can lower your chances of becoming disabled by 28 percent.
Keeps your heart healthy
One of the main causes of death and illness in older adults is the heart problem. Over the years, your heart changes and you may have heart problems (strokes, heart attacks, atherosclerosis, coronary arteries, etc.). Luckily, exercise can combat and prevent them.
It is never too late to start a more active life. Exercise lowers blood pressure and strengthens muscles, including your heart, as well as keeping your weight in check. When you do cardiovascular exercise, such as walking or hiking, your resting heart rate decreases over time and the overall stress on your heart is also reduced.
May delay cognitive decline
The latest findings from science show that exercise can be used as a preventive tool for cognitive diseases, such as Alzheimer's. There is a strong link between exercise and a reduced risk of dementia.
Much of the beneficial relationship between exercise and the brain may be due to better blood circulation. It increases the heart rate and oxygenation of the brain, in addition to increasing the hormonal release that leads to the growth of neurons.
In addition, it is known that exercise can provide a sharper memory and concentration and better sleep; as well as developing better coping mechanisms for future mental and emotional challenges.
Helps bones stay strong
Osteoporosis , a degenerative skeletal disease that causes bones to become weak and brittle, thus increasing the risk of fractures. This is true after menopause, when bone density can decrease more rapidly.
Weight-bearing exercises, which force the body to work against gravity, have been shown to be the best type for reducing the risk of bone fractures in old age. The bone adapts to the stress to which we put it. When we exercise, we put physical pressure on our bones, causing them to build new tissue and become denser and stronger. If you never expose them to stress, as with resistance exercise, they have no reason to get stronger and stay strong.
Strength exercises include activities such as walking, dancing, stair climbing, and hiking. It's true that some high-impact weight-bearing movements, such as jumping or jogging , can be too hard on the joints for some adults over 60.
Instead of doing them, choose low-impact exercise so that they are not so damaging to your joints.
Exercises to strengthen posture and balance can also help reduce the risk of wrist and hip fractures, which are commonly associated with osteoporosis.
Improves coordination and helps prevent falls
Falls are the leading cause of injury for people 65 years of age and older. What many people don't know is that falls can be easily prevented.
Although there are several things that people can do, such as going to the doctor to review your medications and identify those that may increase the risk of falls, the most critical element of a fall prevention strategy is regular physical exercise to improve balance and the strengh.
Exercise reduces the risk of falls by improving coordination and strengthening muscles and bones. In addition, they promote strength, gait and balance, which are particularly effective in reducing the risk of falls.
You should pay special attention to core exercises, as a strong core is essential for the stability and strength of the whole body.
May reduce feelings of loneliness and depression
As we age, it is normal to find feelings of depression and loneliness, especially if we have lost loved ones. The good news is that physical activity can also improve your emotional health. Experts believe that exercise has a direct effect on the mood-related hormone serotonin , among other "happiness chemicals."
Many of the effects of exercise on the brain mentioned above – such as better oxygenation, blood flow, and hormone production – can help those over 50 to combat emotional health problems.
May prevent muscle loss
Sarcopenia , or age-related muscle loss, is very common in older adults. There was a time when this was known as normal. It was thought that muscle mass simply diminished over the years and that nothing could be done to change that. The truth is that scientists have shown that muscle mass can be increased at any age.
The best way to fight sarcopenia is to exercise. Resistance training is known to build muscle, but some research shows that walking can also help prevent sarcopenia. Loss of muscle mass and strength can make it increasingly difficult for us to maintain our ability to function and maintain our independence. That is, weight-bearing exercise like resistance training and walking becomes more critical as we age.
Resistance exercises, such as weight lifting and the use of resistance bands , can help develop type II muscle fibers. Since older adults can be sensitive to explosive movements such as jumping or having limited balance, you can do lying and seated exercises such as single-leg chair squats, hip thrusts, and seated dumbbell shoulder presses.
It can help you sleep better
At any age, physical activity is necessary to maintain quality sleep, which is essential for complete well-being.
There are several investigations that defend that exercise can improve the quality of sleep and its duration, especially in those over 50 years of age. Even people with chronic insomnia , a common condition among people over the age of 60, can benefit from exercise.
And while there have been some disputes that exercising at night can disrupt sleep, there is no conclusive evidence to back up that claim. You should only try to avoid high intensity exercise too close to bedtime, as it can affect your ability to fall asleep.
How to start an exercise routine if you are over 50 years old?
Less is usually more when you decide to start. And if you're picking up an old exercise habit, less is more.
We recommend using lighter resistance, doing fewer reps, and walking a shorter distance than before. With this we seek to avoid overloading your muscles and joints and see how your body responds to the additional activity.
If you are working with a coach, let him know that your first goal is to make sure you don't get injured. Not all workouts need to be super intense to be effective. Also, it is best not to modify too many factors at once. You can mainly control three things that happen during your training: the rep count, the weight and the types of exercises . Ideally, you should only alter one factor at a time, so you know who is to blame if something goes wrong.
