The best exercise is always the one that you enjoy doing. But as we age and our bodies change, the things we have always loved to do can sometimes become a little more challenging.
Never fear! If you’re getting older but still keen to keep active and fit, there are certain types of exercises that are not only great for your physical health, but are also easy to tailor to your needs and abilities.
Try these exercise types to strengthen your body and enjoy greater quality of life as you keep up with your favourite hobbies and lifestyle.
1. Resistance training
What is resistance training?
Resistance training is any exercise where your muscles work against external resistance. It’s designed to help you increase strength and endurance.
That doesn’t mean you need to lift the heaviest weights at the gym, any exercise where your muscles are ‘resisting’ against something counts. For example, body weight exercises are a type of resistance training that can be performed at a comfortably low level for older people.
Why should I do resistance training?
It is well known that as we age we lose muscle mass and our bones can lose density (Wagenmakers et al., 2006). This can lead to serious health consequences if not managed properly.
Resistance training has been shown to not only maintain but increase both muscle mass and bone density. It has also been linked to other health benefits including reducing insulin resistance. (Wagenmakers et al., 2006)
Because of these physical health benefits, it also contributes positively to your psychological wellbeing, quality of life and life expectancy as you age, by keeping you mobile and independent. (Fragala et al., 2019)
Examples of resistance exercises
Bodyweight exercises are a great place to start! Try sit ups, wall push ups or lunges. You may also choose to lift weights or use resistance bands to advance your training. If you do, ensure you start slow, with light weights and don’t push yourself to injury.
2. Aerobic training
What is aerobic training?
Aerobic exercise increases your heart rate and how much oxygen your body uses through using large muscle groups, such as your legs. Your breathing controls how much oxygen reaches your muscles to help you move and burn energy. (Cleveland Clinic, 2023)
Why should I do aerobic training?
As we get older, the prevalence of heart disease increases significantly. In fact, the latest ABS statistics show that in 2017-2018, one in four Australians aged 75 years and over suffered from heart disease (abs.gov.au, 2018).
Regular aerobic exercise, which gets your heart pumping, can reduce your chances of winding up with heart disease. And the good news is, the Australian Department of Health recommends as little as 30 minutes a day of aerobic exercise to start seeing health benefits. You can even break that up into shorter chunks of time to help fit them into your day and ability level.
Examples of aerobic exercises
Like resistance training, aerobic exercises don’t have to be extreme to be beneficial – don’t feel you have to start training for a marathon!
Gentle, daily exercise such as walking, swimming, cycling or even an energetic game of golf can help to improve your aerobic fitness and overall health (Dep. Health & Age Care, 2021). Remember, it’s important to enjoy the exercise you’re doing so you can make it a regular habit.
3. Balance and stability training
What is balance and stability training?
Balance and stability training is a series of exercises, or a fitness routine designed primarily to improve your balance. Balance is achieved partly through muscles, tendons and joints which work together to keep you upright and orient you (Balance & Dizziness Canada, 2021).
Like any other part of your body, you can train and strengthen these muscles and joints to improve their performance.
Why should I do balance and stability training?
Falls are a common cause of injury and loss of independence in older adults. One in three older Australians have experienced a fall in the last 12 months (Health Direct, 2021).
Balance and stability training can help you reduce the likelihood of falls by increasing your balance and neuromuscular control (Micheo et al., 2012).
Examples of balance and stability exercises
Some simple examples of exercises to improve stability and balance include side leg raises, heel raises or single leg standing. If you’re able, try adding cables or therabands to further improve joint stability.
Getting started with exercise may seem intimidating, especially if you’re experiencing pain or discomfort. But don’t let it hold you back from living a healthier life! Come in and see Jess and the team to help you get back on track and start incorporating these exercises to keep you strong, mobile and healthy well into your golden years.
Sources
Wagenmakers AJM, Dela F, Kjaer M., Resistance training, insulin sensitivity and muscle function in the elderly, Essays Biochem, 2006
Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED., Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association, Journal of Strength and Conditioning Research, 2019
Cleveland Clinic, Aerobic Exercise, 2023
abs.gov.au, Heart, stroke and vascular disease, 2017-18 financial year, Australian Bureau of Statistics, 2018
Department of Health and Aged Care, Physical activity and exercise guidelines for all Australians: For older Australians (65 years and over), 2021
Balance and Dizziness Canada, How Our Balance System Works, 2021
HealthDirect, Falls and the elderly, 2021
Micheo W, Baerga L, Miranda G., Basic principles regarding strength, flexibility, and stability exercises, PubMed, 2012