Staying active as an older adult has a direct correlation to staying healthy. Exercise has been proven to increase motor functions and balance, decrease anxiety and depression and even lower the chances of early-onset dementia. However, just repeating one type of exercise or activity decreases the potential benefits. The ultimate goal of exercising is to be creative and well-rounded, regularly alternating between all four types of exercise to reap the maximum benefits.
Endurance
Endurance activities are also known as aerobic activities, and are responsible for strengthening and improving overall health of the heart, lungs and circulatory system. Endurance activities will increase heart rate and accelerate breathing, which helps strengthen the body and improve overall fitness, as well as lowering the chance of developing diabetes, osteoporosis and heart disease.
Organized sports such as tennis, golf and seated volleyball great endurance activities, and the competition and teamwork associated with them provides great motivation. However, endurance activities can be done inside and around the house as well. Bowling and dancing are great indoor endurance exercises, and gardening and sweeping or mopping are ways to elevate your heart rate without leaving your house.
Strength
Strength training is an important part of a well-balanced exercise regimen and requires pushing or pulling weight. Age isn't excuse to avoid strength training, as even small changes in muscle strength can lead to noticeable increases in the ability to perform everyday functions, like getting up from a chair, climbing the stairs or playing with grandchildren.
It is important to include both upper-body and lower-body strengthening exercises into your routine, and to make sure you progress slowly by gradually increasing the amount of weight used to build strength. Some good upper body strengthening exercises include the overhead arm raise and wall push-ups. Lower body strength exercises are very important to helping improve balance. Some good lower body exercises include the chair stand and the side leg raise.
Balance
Balance training is perhaps the most important type of exercise for aging adults because improved balance lowers the risk of falling and can help avoid injuries and disabilities that come along with a fall. For safety, it is best to start off doing balance exercises with a sturdy chair or person to hold on to, and gradually reduce the amount of support you need.
Lower body balance is important, and some good exercises to improve this include the heel-to-toe walk and standing on one foot. Another good exercise to try for overall balance, that could serve as a new, motivating activity is Tai Chi.
Flexibility
Flexibility exercises are also known as stretching exercises and are great for improving freedom of movement which can improve ability to complete everyday activities such as getting dressed. However, it is important to remember that stretching, although very beneficial, will not improve strength or endurance, so it should only make up a part of an overall regimen.
There are many different flexibility and stretching exercises for each part of the body including neck, hips, back and chest. By alternating exercises in these areas of the body, gradually they will become more limber and will increase overall mobility. Buddy stretching is another good, social way to work on flexibility while providing some additional motivation.
Overall it is important to remember that any exercise is good exercise, but to maximize the benefits and increase strength, endurance, balance and flexibility that all four areas must be worked on independently. Craft an exercise plan that alternates between these four types of activities so that it is easy to incorporate all of them in a creative, organized way, and remember to always progress slowly and safely.
