Without question, regular physical activity provides many benefits as individuals age- and not just physical benefits. Regular exercise can reduce the risk of certain diseases, improve mental health, and improve mood. Regular exercise can also help combat those physical parts of aging, like improving and even decreasing aches and pains, maintaining muscle and bone mass, mobility and balance, and reducing the risk of falling, which could prevent serious injuries.
Find Exercise That’s Right For You
If you are going to exercise regularly, you need an exercise routine that meets your needs and that you enjoy. It is recommended that you exercise for 150 minutes per week, total, which means you could exercise for 50 minutes for 3 days, 30 minutes or 5 days, or 20-25 minutes for 7 days. You decide! Make sure that you are including the following types of exercise:- Resistance or weight training When done a few times a week, this type of exercise helps you build muscle and joint stability. You can do exercises with resistance bands, free weights, barbells, medicine balls, and weight machines. You can even use your own body weight and do sit-ups, push-ups, lunges and squats.
- Aerobic Get your heart rate up! Aerobic exercise helps to increase lung function, decrease your resting heart rate, lower blood pressure, and increase good cholesterol. You can choose low impact activities, such as swimming, biking, or walking. If you enjoy variety, try a combination of these activities at least three times a week.
- Flexibility Yoga, pilates, toe touches, neck rolls, and stretches can be done for even a few minutes throughout the day in order to decrease stiffness, increase range of motion, increase circulation, and even reduce the risk of injury.
- Balance Like flexibility, this is another exercise that can be done in small amounts throughout the day or can be specifically focused on through a class, such as yoga or tai chi. Build in weight-shifting activities throughout your day, too, like while brushing your teeth or waiting on hold during a phone call.
Find Your Motivation
Exercise isn’t just about weight loss. It is about being healthy. Focus on the overall benefits, like:- Less joint pain
- Better muscle tone
- Stronger bones
- Improved balance
- Increased productivity
- More creativity
- Improved moods
Exercise can help you live a more vibrant life! Exercise for YOU but also find friends to join you so that you are gaining social benefits as well!w