How To Stay Active As You Age
Updated: Jan 22
As we age, it can be harder to do the same things we did when we were younger. And while it can sometimes be frustrating not to have the same stamina, strength, or flexibility you once had, there are huge benefits to keeping active as the years pass.
According to the Centers for Disease Control, even people with medical conditions such as arthritis, heart disease, obesity, and high blood pressure can benefit from regular, moderate physical activity. Plus, if you're getting your exercise in a group setting, the community you workout with can play a significant role in your levels of social satisfaction.
Staying active as you age can provide big health benefits. For example, some of the many health benefits you can get from regular fitness routine including pain reduction, improved flexibility and balance, and a lower risk for chronic disease and injuries. Other benefits include:
Bone Loss Prevention
Osteoarthritis Pain Relief
Improved Immunity
Improved Mood
With so many reasons to engage in a regular fitness routine as you age, you may be asking yourself "where do I start?" Before you sign up for the next road race, there are a few things to consider.
How To Start A Fitness Routine As You Age
The good thing about starting a fitness routine at any age is that it's never too late to start! All older adults can reap the benefits of regular exercise, but you want to make sure you're not biting off more than you can chew too quickly, especially if it's been a while since you engaged in physical fitness.
Before you get started with your new workout plan, you'll want to check in with your doctor to make sure you won't exacerbate any pre-existing health conditions. Exercising safely will ensure you stay injury-free and get the most out of your workouts. You doctor may even recommend certain types of fitness to get you started.
Once you're cleared to begin an exercise plan, you'll want to consider which type of fitness you'll enjoy most. Trying different activities until you find one or a few that you like doing is important as it will help you stay motivated and stick to your fitness routine.
How Often Should Older Adults Exercise?
For older adults, that is those who are 65 and up, the recommended amount of exercise is at least 150 minutes per week of moderate intensity activity like brisk walking. If vigorous-intensity activity like hiking, jogging, or running is more your speed, then 75 minutes a week is the recommended amount. The recommendation also calls for at least 2 days a week of muscle-strengthening activities and 3 days a week of balance-improving activities (like standing on one foot).
What's most important is that you keep moving. Even if you're not able to get as much exercise as the recommendation specifies, you'll benefit from the amount you do get. You'll probably find that once you get started in a fitness routine, your stamina and motivation will increase, and you can work up to bigger goals and more time spent exercising.
What Kind Of Exercise Is Good For Older Adults?
Getting started with an exercise routine can feel intimidating, but it doesn't have to be. There are plenty of resources available to help you navigate the best types of exercise for you to start with, especially as an older adult.
Ideally, exercise routines for older adults should incorporate a blend of aerobic exercise, strength/resistance training, and stretching/flexibility exercises. To put all of these together into a workout plan, consider working with a certified personal trainer in a one-to-one setting with a small group.
Looking for a personal trainer to help you start a fitness routine? Call Inspire Fitness Training Studio in Arlington, MA today at 781-643-0002 or email tone.with.rindone@gmail.com and get more details.
Joe Rindone, NCPT is a certified personal trainer and the Founder of Inspire Fitness Studio in Arlington, MA. Joe's passion for fitness has motivated him to become one Greater Boston's best personal trainers. An athlete throughout high school and college, Joe has always enjoyed being active. Currently he enjoys road races, working with his boxing coach, kettlebell training and getting out for a round of golf in his spare time.