Image Credits: https://www.pexels.com/photo/elderly-woman-in-white-shirt-doing-yoga-8436593/

Introduction

Aging is a natural process that all of us go through in our lives. While getting older is an inevitable affair, going through the process gracefully is not only possible but also important to stay fit, strong, and active during the later stages of life. If you’re someone who’s in their 50’s or are about to reach this age, it’s important to incorporate the habit of exercising into your daily routine to stay active and strong, both physically and mentally.

Benefits Of Maintaining An Exercise Routine For Active Aging

Here are a few benefits of maintaining an exercise routine for active aging:

Physical Benefits

Having a healthy exercise routine that keeps you strong and active as you age is an essential component of active aging. According to the Centers for Disease Control and Prevention, 28% of older adults in the US don't meet the required amount of physical activity, which leads to at least one chronic disease in people of ages 50 and above. Those who engage in regular exercise see physical benefits in the form of better cardiovascular health, improved bone density, enhanced strength and flexibility. It has also been proven to increase the average lifespan by up to 5 years.

Mental Benefits

Regular physical activity in older adults has also been proven to enhance mental abilities by improving cognitive function. It’s proven to reduce the chances of developing ailments such as Dementia and Alzeheimers, decrease depression and anxiety, along with increasing confidence in the elderly and improving their sleep. Since regular activity fosters a sense of healthy habit formation in older adults, it also gives them the opportunity to look forward to something new that makes them feel healthy, both physically and mentally.

Emotional Benefits

While most people only associate physical and mental benefits with exercise, it can also have many emotional benefits for older adults. When they engage in regular physical exercise, especially if it encourages them to go out and socialize with people, it boosts their mood, makes them more independent and helps them find something that they enjoy doing, helping them develop and pursue hobbies that make them happy and feel like a part of the community.

Essential Exercise Routine For Active Aging

While an exercise routine can vary vastly from person to person, depending on their goals, interests, and preferences, here’s a list of essential exercise routine elements for active aging. You can add a few or all of them in your exercise routine for active aging.

Add Low Impact Cardio

Low impact cardio or aerobic activities can be a great way to start your exercise routine. Since the probability of injuring yourself while exercising increases as you age, low impact cardio can protect your knees, spinal cord, and other joints from injuries. These exercises are not only helpful for fat burn but also helps in more intake of oxygen while exercising as opposed to an intensive type of exercise. Some examples of low impact cardio include cycling, high knees, elliptical training, water aerobics, walking, jogging, and dancing.

Don’t Forget Strength Training

Strength training is important for active aging as it keeps your muscles strong, and also improves your balance in day to day life, reducing chances of falling. As an older adult, focusing on full-body exercises can help you train all your muscle groups without putting strain on yourself. Even a 20 minute full-body workout consisting of exercises such as squats, wall push-ups, resistance band rows, leg curls and tricep dips can make you strong enough to pick things on your own, and reduce your risk of pulling a muscle during your daily activities. However, do not strain your muscles too much as it can cause injuries. Make use of weight lifting gym racks and rigs, especially if you’re working out alone to keep yourself safe from injuries while focusing on becoming stronger and more active.

Focus On Being More Flexible

The amount of flexibility that your body has can show how active you are and how well you’re aging. Engaging in exercises that focus on enhancing the flexibility in your muscles and body can help you become more strong and active as an older adult. Moreover, flexibility focused exercises are a great way to lose weight and burn off fat, so make sure you add it to your lifestyle, especially if you sit a lot. Some of the most impactful exercises that make you more flexible are yoga, Tai Chi, ankle circles, knee to chest stretch, hamstring stretch, dancing, and soleus stretch.

Personalize Your Exercise Routine

An important aspect of creating an essential exercise routine for active aging is to personalize it as much as possible. Whether you have been exercising your entire life or you want to turn around your life as you hit the age of 50, the type of exercise that you must incorporate into your daily routine can vary greatly. Make sure to focus on aspects of your body that you need to improve the most. For example, if you’re able to lift heavy weights easily but aren’t flexible enough to stretch your body, add more flexibility exercises to your routine. Alternatively, if you want to reduce fat percentage in your body, or your belly fat is causing you cardiovascular issues, you must add more low impact cardio exercises to your regimen for active aging. Doing so will help you create a mindful morning routine and an active lifestyle.

Set Realistic Goals

Last but not least, setting realistic goals will help you achieve them and make tracking of your goals easier. Accepting your strengths and weaknesses, and making a plan to become more strong and active is an important part of active aging. Don’t push yourself too much. As you age, your body becomes more delicate, and the most important rule is to prevent injuries first and then focus on strengthening your body. So, keep that in mind as you start to prioritize physical activity and add essential exercise routines to your active aging lifestyle.

Summing Up

Staying strong and active as an older adult is a crucial component of active aging, that is, being physically, mentally, and socially active as you age. By making essential exercise routines a part of your life, you can achieve your goal of aging more gracefully and independently as your body and mind stays their best selves. Just remember that staying active and healthy is a lifelong process that requires a commitment from your end. So enjoy the process and do whatever physical activity makes you feel the best for best and long-term results!

ABOUT THE AUTHOR

Charles Alexandre Légaré
With 20+ years of sculpting strength and a decade defending Canada, Charles Legare embodies resilience and expertise. His insights on lifting and life, forged through military service and relentless dedication, are a testament to his unwavering commitment to excellence.