Aging Gracefully with Exercise
PART TWO
In this second part of a two-part series, we examine the impact of exercise on cognitive function and mood, as well as various types of exercises.
Exercise Helps with Cognitive Function
Investigations on cognitive function have revealed so far that brain neurons (the special cells that help you think, move, perform all the bodily functions that keep you alive, and even help your memory) all increase in number after just a few days or weeks of regular physical activity.
Exercise Improves Moods
It has been documented that exercise can alleviate symptoms of depression in younger adults and even compete with the effects of antidepressant medication or psychotherapy in terms of effectiveness, but unfortunately there is very little research on the effects of exercise and depression in older adults. What is fair to say is that exercise has a mood-elevating effect in most adults, whatever their age, even if it's not the cure for depression in the elderly.
Talk to most anyone who exercises, no matter what their age, and they will report a "feel-good" phenomenon after exercise. Whether it's from getting the heart beating or the blood pumping, or invigorating brain cells, or simply getting out in the fresh air, a good dose of exercise typically improves the mood.
How Much Exercise Do I Need?
Studies have shown that you can improve your health by exercising 20 to 30 minutes every other day. A study in the New England Journal of Medicine reported a study that observed a 30% decrease in cardiovascular risk in women who exercise only 2.5 hours a week.
LET’S GET STARTED
Be sure to check with your physician before beginning any kind of exercise program or physical activity.
There's no need to try and make up for years of inactivity overnight – in fact, you could get injured or burned out by doing so. Instead, start slowly and build up gradually. One recommended plan for getting started is the “five-minutes-out, five-minutes-back” plan. Just like it sounds, you walk out for five minutes, turn around, and walk back. That's it...10 minutes of walking, and off you go about your day. When you feel ambitious, you can do seven and a half or even 10 minutes out and back, and add some stretching when you finish, if you like.
Make a Weekly Exercise Plan
One of the best ways to get motivated and stay that way is to set goals.
Write down what day(s) of the week, what time of day, minutes of activity, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started. Keep setting and reviewing your goals weekly for at least three months. That way you'll be sure to stay on track and build exercise into your life as a habit.
VARIOUS TYPES OF EXERCISE
1. Endurance and Aerobic Exercises
Endurance/aerobic exercises improve the health of your heart, lungs, and circulatory system by increasing your breathing and heart rate. Having greater endurance keeps you healthier and improves your stamina for the tasks you need to do to live and do things on your own -- climbing stairs and grocery shopping, for example. Endurance exercises may also delay or prevent many diseases associated with aging such as diabetes, colon cancer, heart disease, stroke, and others, and reduce overall death and hospitalization rates.
Walking, dancing, biking, and swimming are all good options. Check out your local senior community centre, recreation centre, or local fitness centre for classes that are appropriate for you. Many centres offer exercise classes for seniors. They're out there if you look.
2. Strength and Resistance Exercises
Strength/resistance exercises build your muscles and give you more strength to do things on your own. Even very small increases in muscle can make a big difference in ability, especially for frail people. Strength exercises also increase your metabolism, helping to keep your weight and blood sugar in check. That's important because obesity and diabetes are major health problems for older adults. Studies suggest that strength exercises also may help prevent osteoporosis.
You don't need to pump iron in a gym to do resistance exercise. Of course, if you want to go to the gym, feel free to! But if you prefer to do it at home, you can with rubber exercise tubing and bands. These are terrific alternatives to dumbbells and other resistance exercise equipment. Exercise tubing and bands are inexpensive and versatile (you can do lots of exercises with them) and a great way to get started with resistance exercise.
3. Flexibility Exercises
Flexibility exercises help keep your body supple by stretching your muscles and the tissues that hold your body's structures in place. Physical therapists and other health professionals recommend certain stretching exercises to help patients recover from injuries and to prevent injuries from happening in the first place. Flexibility also may play a part in preventing falls. Yoga, Ta-chi and stretching classes are recommended. Check yoga centres in your neighbourhood, local recreation centres and senior community centres. This is a great way to relax, improve your flexibility, and maybe even meet some new people!
4. Balance Exercises
Balance exercises help prevent a common problem in older adults: falls. Falling is a major cause of broken hips and other injuries that often lead to disability and loss of independence. Do some or all of these exercises every day for best results and have someone standing nearby to support you if you are concerned you might fall. Some balance exercises build up your leg muscles, such as heel raises and side leg raises, while others require you to do simple activities like briefly standing on one leg or touching your nose in various positions with your eyes closed.
Go for It!
There probably isn't anyone that can argue with the idea that exercise is good for you, no matter what your age. The most important thing is that it's never too late to start. Experience the joy and satisfaction of exercise - just getting started will do it. Go for it and give it your best shot.
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