The Importance of Exercise as We Age: Incorporating Movement into Daily Life

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

Introduction

• The significance of staying active as we age

- Staying active all throughout life is incredibly important. It benefits the human body at all stages of our lives. There is no point in which being physically active no longer benefits us, and in fact, remaining as active as possible is perhaps the number one thing that will keep you healthy and vibrant over time.

• How exercise can improve quality of life and longevity

- Exercise is simply intentional, purposeful movement. We move all throughout our day, but how often do you take the time to challenge yourself to operate outside of your comfort zone? Exercise is not movement for the sake of movement per se, but an intentional and purposeful act which requires you to push a little bit harder than what your day-to-day life requires of you (Unless your day-to-day is rescuing kittens out of burning buildings, if so, then you get a bit of a pass here).

Understanding Aging and Its Impact on the Body

• Exploring the physical changes that occur with aging.

- The aging process typically comes with a number of changes for both men and women, though, these changes can be more noticeable in women at different points. No matter the case, there is plenty of research to support the notion that exercise supports us through this time in our lives and greatly lessens the discomfort some would associate with getting older.

• The importance of maintaining muscle mass, flexibility, and cardiovascular health.

- Some of the things that exercise can do to ensure that we age gracefully are truly astonishing! It keeps us younger for longer, and in doing so, ensures a high quality of life for as long as we are on this earth. Let's go over some of these astonishing benefits to convince you to commit to a more active and consequently more enjoyable lifestyle.

Benefits of Exercise for Older Adults

• Mental health advantages.

- Exercise promotes better mood and reduces anxiety and depression. It also supports optimal cognitive performance!

• Physical health benefits.

- Regular activity helps maintain a healthy weight and prevents chronic diseases. It supports and stimulates the immune system, balances hormones, and maintains or slows the loss of precious muscle mass as we age.

• Improved quality of life and independence.

- Strength and balance exercises can prevent falls and enhance daily living activities.

Overcoming Barriers to Exercise

• Common challenges faced by older adults.

- Fear of injury or feeling out of shape.

- Lack of motivation.

- Not understanding where to start.

• Suitable solutions to these barriers.

- Gradual introduction of exercise routines.

- Seeking support from friends or fitness groups/professionals.

Fun Ways to Incorporate Exercise into Daily Life

• What are the most enjoyable ways to exercise.

- Walking clubs or community meetups.

- Dancing, gardening, or playing with grandchildren.

- Group fitness classes.

- Finding a trainer

- Getting some fresh air on the trail or track - See benefits of outdoor training here

- Exercising with friends

Fun with friends has no age limit - Photo by Age Cymru

• Integrating movement into daily routines.

- Taking the stairs instead of the elevator.

- Stretching or light exercises during TV commercials.

- Establishing a morning stretch routine.

Setting Realistic Goals

• How to set achievable fitness goals.

- It's important to start small and increase gradually.

- Avoid comparisons. Everyone's body is unique to them. Make the most of what you have, trust me, there is someone out there who would kill to look like you.

• Tracking progress to stay motivated.

- Journals or fitness apps can help visualize achievements.

- Using the eye test in before and after photos for a visual representation of change.

- Using an Inbody device or a DEXA scan to accurately measure and record body composition changes over time.

- Using a tape measurer to track your body's changes.

Exploring Different Types of Exercise

• Which forms of exercise are most suitable for older adults?

- Aerobic exercises, such as walking or swimming, for cardiovascular health.

- Strength training to build/maintain muscle and improve bone density.

- Flexibility and balance exercises like yoga or tai chi for strengthening soft tissue as well as improving stability, balance, and releasing stress.

Creating a Supportive Environment

• Ways to establish a home/community environment conducive to exercise.

- Designated outdoor exercise areas or joining local fitness centers.

- Planning and committing time to exercise and making a regular schedule.

Exercise build community - Photo by Gabin Vallet

• The value of social support and accountability.

- Partnering with friends or family for workout sessions.

- Partnering with a trainer or coach for guidance.

Conclusion

• To recap, it should never be lost on us the importance of purposeful movement in our daily lives. If you've read this far then I know that healthy aging is important to you, and one of the best ways to ensure that happens is to simply stay on the move.

• I encourage anyone reading this to carve out time in your day-to-day life to commit to purposeful and focused movement. In the same way you'd carve out regular time for your kids, pets, spouse, or binge-watching marathon, give physical activity the place it deserves. Future you will thank current you for it.

• The journey through life is long and we lose a lot along the way. But there are things which we are given that make the journey easier and worthwhile. Our bodies are one of these things and it is always working in your favor! If we do what we can to support it, it will ensure we continue to feel just as good at 80 as we did at 20... at least, for the most part. Now get out there and get moving!

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