Benefits of Exercise for Adults 65 or Older

Physical activity is important at any stage in your life to ensure a healthy body and mind, as it reduces risks of developing chronic illnesses such as heart disease, osteoporosis, dementia, and certain cancers. Establishing a routine of 150 minutes (2 hours and a half) of exercise per week helps you in keeping your independence as you age, and doing with others leads to the added benefit of social connection.

Just 30 minutes of exercise per week can have immediate effects in your health: helping with anxiety and improving sleeping patterns. If it's been a long time since the last time you have done any significant physical activity or if you you have time restrictions, you can divide those 30 minutes throughout the day, taking three 10-minute walks every day to help you work up to more rigorous activities like Aerobics, Muscle strengthening, and Balance, which is recomended for older adults.

Examples of activities that build endurance include:

• Dancing

• Swimming

• Bicycling

Even activities around the house such as mopping or vacuuming, climbing stairs, raking leaves or pushing a lawnmower around the yard can help in accustoming your body to a better blood flow and oxygenation levels.

Examples of muscle-strengthening activities include:

• Using hand-held weights and resistance bands

• Exercises that lift your body weight such as arm circles, leg raises, lunges, squats, or planks

• Carrying heavy items like groceries

• Gardening, due to the digging and lifting it requires

Examples of balance exercises include:

• Tai chi

• Yoga

• Standing on one foot

• Heel-to-toe walk

• Walking backwards or sideways

In the case that you have mobility issues, seated yoga or "Sit and Be Fit" classes are beneficial. Exercising in the water can also be helpful in developing balance tecniques while reducing risks of falls and joint concerns.

Safety Tips

It's crucial to pay attention to the warnings your body gives you. Overdoing any activity can lead to unnecessary pain and serious injuries.

If at any moment you are unsure about doing a particular movement, make sure to consult your doctor or a physical therapist to better guide you.

Always make sure to use comfortable footwear and clothes that allow a wide range of movement, as well as appropiate equipment such as a helment when bicycling or having a stable support when practicing balance activities.