Staying Fit After 65: Exercises for a Healthier Life

Written by Nico Talagtag - UPG Physiotherapist & Team Leader

Aging is a natural part of life, and while we can't completely stop the aging process, there's good news for older adults: regular exercise can help slow down its effects. By incorporating physical activity into your daily routine, you can significantly reduce the risk of various health issues that often accompany a sedentary lifestyle, such as heart problems, high cholesterol, and high blood pressure.

Exercise also has other perks beyond just physical health. It helps maintain strong muscles, reduces the risk of falls, and can add more quality years to your life, making it a key ingredient for a fulfilling and enjoyable senior life. Don't be discouraged if you feel frail; simple exercises that you can do at home can make a world of difference.

Researchers have uncovered the impact of different exercise types on the health of older adults. Whether it's endurance training or strength exercises, each has unique benefits. Guidelines recommend a mix of exercises that cover aspects such as endurance, strength, and flexibility.

You might be wondering when exactly you should start focusing on these exercises. While there's no magic age that defines being "older," around 65 is often considered the starting point. So, if you are in this age group, remember that staying active can lead to a healthier and happier life. This blog post will delve deeper into the various exercises available and explore how they can benefit you or someone you care about.

STRENGTH TRAINING

Muscle weakening is a common issue for older adults, caused by factors like inactivity, medical conditions, injuries, and aging. This weakness significantly raises the risk of falls and fractures, a major concern for seniors. Studies reveal that individuals with muscle weakening, known as sarcopenia, are roughly three times more prone to falls. (1) The good news? Frail older adults can regain strength through strength training.

By gradually increasing the weights you lift and incorporating 8 to 10 exercises using your big muscle groups a few days each week, a common best bang for your buck exercises are squats which target the glutes, quadriceps and hamstrings! Lifting moderately difficult weights indicates that enough work is being done to improve strength. This kind of exercise can make you less likely to get hurt from falling, which is often connected to having weak hips and not having good balance. Some examples include squats, step-ups, lunges and even crab walking!

Aerobic & Endurance Training

Incorporating endurance-based activities into your routine can help maintain and enhance your body's oxygen utilisation efficiency, improving overall health and vitality, regardless of age or fitness level.

Oxygen is very important to keep the body running, even more important during exercise. As we grow older, our muscles become less efficient with using the oxygen we breathe as part of energy production and usage. Not surprisingly, exercise in the form of endurance or aerobic training can help maintain the effectiveness of this system and even improve for those who had previously had a very sedentary lifestyle.

Unlike strength training, which focuses on building muscle strength, aerobic exercise doesn't require high-intensity efforts. One of the most accessible forms of endurance training is walking. The key to practical endurance training is maintaining a pace where you are not constantly out of breath. Think of being able to hold a conversation with someone as you take a leisurely stroll along the park – that's the ideal level!

A stationary bike is an excellent choice for those who prefer a low-impact option that's gentle on the joints. It offers the same endurance benefits as walking but with less stress on the hips, knees, and ankles. Hydrotherapy is another option to consider, especially if you enjoy the water. Exercising in a heated pool combines elements of endurance and strength training and provides the added advantage of buoyancy, which reduces the impact on the joints.

Flexibility Training

Hands up if you've ever heard someone complain that they aren’t as flexible as they used to be in their younger days. I'm right there with you, and I still have a long way to go before I can claim the wisdom of our beloved grandparents! As we grow older, our ability to move our bodies smoothly can become more challenging. Research indicates that certain areas, such as our body's shoulders and trunk, lose flexibility more than others (2). At the same time, we might develop specific movement habits or postures due to past injuries, habits, or physical limitations. These patterns can lead to our muscles and soft tissues, like ligaments and tendons, being held in fixed positions for a long time. This, in turn, can make it more difficult for us to generate strength and move comfortably.

Stretching is a way to help muscles that have gotten too tight to become looser and improve how we move and stand. Sometimes, muscles stuck in tight positions can cause our movements to be unbalanced and even painful.

Similarly to strength training, a regular stretching routine focusing on major muscle groups should be done at least two times a week. Aim for a “moderate” stretch feeling; I like to say that some discomfort is expected but never pain. Depending on your level, you will be holding these positions for 30-60 seconds, so make sure it’s tolerable! Research shows that older adults show improvements in tests that directly correlate to functional activities such as standing and reaching with improved flexibility (3).

Not everyone ages the same way, and others may be at a different starting point with their journey in exercise. This is where the role of physiotherapists is crucial: to help filter through the wide array of exercises available and to curate a program that is individualised for your own goals, needs and preferences. We are here to ensure that the completed exercises directly impact how well you live, and prevent injuries that may arise due to incorrect exercise selection or technique. With the correct guidance in hand, preventing unwanted diseases and disabilities that come with a sedentary lifestyle and ultimately ageing healthier will be a breeze!


If you or someone you know isn't sure how to get started with exercise, why not chat with a physio? They can give you some great tips that suit your unique situation and help you stay active and feel good

References

Laura Angarita