Although we know that exercise is important at all stages of life, practicing it regularly in older adults has a significant effect. After the age of 50, our body ages and undergoes various changes, which are degenerative and can make you feel weaker.
The positive thing about playing a sport is that age-related health problems can be delayed, or even prevented before they appear. It is, after all, a kind of miracle drug.
A complete workout that mixes resistance, strength, balance, and flexibility exercises helps greatly. 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 do not think that the exercise must be intense. By walking daily, you can decrease your chances of becoming disabled by 28 percent.
keeps your heart healthy
One of the leading causes of death and disease in older adults is heart disease. 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 drops over time and the overall stress on your heart is also reduced.
May delay cognitive decline
The latest scientific findings show that exercise can be used as a preventative tool for cognitive diseases, such as Alzheimer's. There is a close link between exercising and a reduced risk of dementia.
Much of the beneficial relationship between exercise and the brain may be due to improved blood circulation. The heart rate and oxygenation of the brain are increased, in addition to increasing the hormonal release that leads to the growth of neurons.
In addition, it is known that exercise can contribute to sharper memory and concentration and better sleep; as well as developing better coping mechanisms for future mental and emotional challenges.
Helps bones stay strong
La osteoporosis, a degenerative skeletal disease that causes bones to become weak and brittle, thereby increasing the risk of fractures. This is true after menopause, when bone density can decline more rapidly.
Weight-bearing exercises, which force the body to work against gravity, have been shown to be the best type to reduce the risk of bone fractures in old age. The bone adapts to the stress to which we submit it. When we exercise, we put physical pressure on the bones, causing them to build new tissue and become denser and stronger. If you never expose them to stress, such as with resistance exercise, they have no reason to get stronger and stay stronger.
Strength exercises include activities such as walking, dancing, climbing stairs, and hiking. It is true that some high-impact, weight-bearing movements, such as jump or jog, may be too hard on the joints of some adults over the age of 60.
Instead of doing them, choose low-impact exercise so that they are not as 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 among people 65 years of age and older. What many people don't realize is that falls can be easily prevented.
While there are a number of things people can do, including seeing their doctor to review their 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 because improves coordination and strengthens muscles and the 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 the exercises for the core, as a strong core is essential for full-body strength and stability.
May reduce feelings of loneliness and depression
As we get older, it is normal to experience 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 hormone serotonin, related to mood, among other "happy chemicals."
Many of the effects of exercise on the brain mentioned above—such as improved oxygenation, blood flow, and hormone production—can help those over 50 combat emotional health issues.
May prevent loss of muscle mass
La sarcopenia, or age-related loss of muscle mass, is very common among older adults. There was a time when this was known as normal. It was thought that muscle mass simply decreased 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 combat sarcopenia is to exercise. The training of resistance is known to build muscle, but some research shows that walk it 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 Weightlifting and using resistance bands, can help develop type II muscle fibers. Since older adults may be sensitive to explosive movements like jumping or have limited balance, you can do exercises lying down and sitting down, 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 people 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's been some dispute that exercising at night can disrupt sleep, there's no conclusive evidence to support that claim. You should just 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?
Less is usually more when you decide to get started. And if you're picking up an old exercise habit, less is more.
We recommend that you use a lighter resistance, do fewer repetitions and walk a shorter distance than before. With this we seek to avoid overloading your muscles and joints and see how your body responds to additional activity.
If you're working out with a trainer, let him know that your first goal is to make sure he doesn't get injured. Not all workouts need to be super intense to be effective. Also, it's best not to change too many factors at once. You can mainly control three things that happen during your training: rep count, weight, and types of exercises. Ideally, you want to only alter one factor at a time, so you know which one is to blame if something goes wrong.