By: Francisco J. Mercado Córdova, BHE, Health Educator of Triple-S
Perhaps you think it’s too late to start, that exercising at your age is complicated or even risky.
However, physical activity provides multiple benefits for older adults. It helps reduce the risk of death from any cause, especially from heart disease. It also has a positive impact on mental health: it provides relief for symptoms of anxiety and depression, improves cognitive function, and promotes better sleep. What’s more, regular exercise helps prevent falls and injuries and supports healthy bones and body functionality, allowing you to remain independent for longer.
According to the World Health Organization (WHO), physical activity means any movement that makes your muscles work and requires a use of energy. This includes walking, dancing, doing house chores, walking your dog, gardening, stretching, or even playing with the grandkids.
It is never too late to start moving, and you don’t need to do strenuous exercise. The WHO recommends that people aged 65 and older engage in at least 150 minutes of moderate-intensity physical activity per week. This equals 30 minutes a day, five days a week. And if you’re just starting, any amount is a good start.
It is also important to include muscle-strengthening activities at least twice a week, as well as exercises that improve balance if you are prone to falls. What does this mean? It means that moving not only keeps you active– it also helps you avoid falls, aches and pains, and loss of mobility.
Here are some examples of simple routines you can do at home:
- Go for a walk: You can do this indoors, in your backyard, or around your neighborhood. Go at a steady pace, breathing evenly. Wear comfortable and safe shoes.
- Getting into and out of a chair: Don’t use your arms for leverage, just your leg strength. Do this 8 to 10 times or as many as your body allows. We’re going from less to more, which will help keep your muscles active and strong.
- Gentle stretches: Stretch your arms, neck, legs, and back. Do this slowly while breathing deep.
- Balance: Try standing on one leg for a few seconds (hold onto a chair or the wall, if needed), then switch to the other leg. This improves your stability.
- Dance to your favorite song: Exercise is more enjoyable when paired with music. No matter the genre, just go with the flow.
Remember:
Don’t push yourself too hard. The important thing is to take care of yourself. Listen to your body, honor your limits, and talk with a health care professional if any questions come up. Every time you move, you are investing in your health, your independence, and your wellbeing. It is never too late to start. Take that small step today– your body and mind will thank you later.