benefits of exercises for older adults
As people age, especially after age 40, they lose one-third to one-half of a pound of muscle each year and gain that much in body fat. This translates to about a 1 to 2 percent loss of strength each year. With this loss of muscle strength, we tend to spontaneously become less active because daily activities become more difficult and exhausting to perform.
The only way to stop your muscles from wasting away is strength training. Strength training has the power to maintain your muscle mass, strength, flexibility and balance, and keep daily activities fun.
Why should I be active?
Maintain your health and independence as you age
Physical activity is one of the most important things you can do to maintain your physical and mental health and quality of life as you get older. Walking, stretching, and keeping your muscles in good condition will help you to maintain your independence.
Physical inactivity makes your body age faster
Independent living depends on being able to do the things you want to do when you want to do them. To stay independent you need to be able to reach, bend, lift, carry, and move around easily. Staying physically active will help you to keep moving, and stay strong.
Think about these facts:
· 60% of older adults are inactive.
· Sitting or lying for long periods is a serious health risk. (World Health Organization)
· Inactivity leads to declines in:
- bone strength;
- muscle strength;
- heart and lung fitness;
- flexibility;
- inactivity may be as harmful to your health as smoking.
It's never too late...
You're never too old to increase your level of physical activity.
Most people say they gain strength, endurance, and flexibility by becoming more active - including those in their nineties. Almost immediately, many people notice they feel better and getting around is easier.
Consider this:
· The more you move, the better you feel.
· More active older adults have the function and fitness of those much younger.
· More active people prolong their independence.
· Everyone can benefit from increased physical activity.
· People with physical limitations and chronic conditions can also benefit by becoming more active.
Increasing your level of physical activity as much as you are able can help offset many of the negative effects of certain diseases and disabling conditions.
Benefits from regular physical activity:
- continued independent living
- better physical and mental health
- improved quality of life
- more energy
- move with fewer aches and pains
- better posture and balance
- improved self-esteem
- weight maintenance
- stronger muscles and bones
- relaxation and reduced stress
Scientists have proved that being active reduces the risk of:
- heart disease
- falls and injuries
- obesity
- high blood pressure
- adult-onset diabetes
- osteoporosis
- stroke
- depression
- cancer
The following summarizes exercise categories and their benefits:
ENDURANCE EXERCISES: Increase stamina and help delay or prevent diabetes, colon cancer, heart disease, and stroke.
FLEXIBILITY EXERCISES: Help prevent and aid recovery from injuries.
STRENGTH EXERCISES: Increase metabolism helping to control weight, regulate blood sugar, and prevent osteoporosis.
BALANCE EXERCISES: Help prevent falls-a major cause of broken hips and other injuries that lead to disability and loss of independence.
