Regular exercise is important for everyone. However, as we age, physical activity benefits become more pronounced.
According to the National Council on Aging, it can help slow the aging process and boost immunity. It also can greatly enhance energy levels and help you get better sleep.
How much and what kind of exercise is needed for these benefits? This article answers those questions by exploring the impact of physical activity on sleep, energy levels, and other health outcomes. Keep reading to learn more about improving senior health and quality of life, along with some elderly fitness tips.
Improved Mood
We decided to start with how exercise can improve mood because these effects extend to some of the benefits on this list. There are several avenues through which this happens.
First, physical activity causes the body to release endorphins. These are chemicals that trigger brain activity that naturally elevates mood and reduces feelings of stress, anxiety, and depression.
Another way that exercise can help improve mood is by reducing cortisol levels. These are stress hormones that play an important role in the “fight-or-flight” response but can also lead to undue anxiety.
Finally, regular exercise can also boost your body’s ability to respond to stress. This in turn can lighten mood and improve your overall sense of well-being.
Better Sleep
There is no consensus among researchers as to why physical activity improves sleep, but the majority agree that it does in several ways. Research by the National Institute of Health shows that moderate aerobic exercise, for instance, increases the amount of “slow wave” (or “deep”) sleep you get. As mentioned, exercise can help stabilize your mood and decompress the mind, which is important for naturally falling asleep.
In terms of its impact on sleep, when you exercise matters a great deal. It also depends on the individual. For instance, some people find that exercising close to bedtime can keep them up at night.
This has a lot to do with the release of endorphins from exercise, which can stimulate the brain, causing the individual to stay awake. Exercise also raises your core body temperature. This signals the body clock that it is time to wake up rather than go to sleep.
Note that these effects can extend longer for some people more than others. If you enjoy exercising in the evenings, try going as early (as far away from bedtime) as possible. Several hours before it is time to go to sleep is sufficient for most people.
Increased Energy
Regular exercise can increase energy levels. This happens in three main ways:
- Mitochondria stimulation
- Cardiovascular and respiratory health
- Increased metabolism
First, exercise stimulates mitochondria. These are small organelles found within cells that generate the chemical energy needed to power biochemical reactions.
This alone can boost and help sustain energy levels throughout the day. It is also why healthy aging and exercise go hand in hand.
Exercise also strengthens the heart and lungs. More robust cardiovascular and respiratory systems mean the body is more efficient in delivering oxygen to the cells. This, too, can lead to increased energy.
Finally, routine exercise can increase metabolism. That means the body burns calories more efficiently. Besides giving you more energy, this has the added benefit of contributing to weight management.
How to Get Enough Exercise?
Unlike some of the other health benefits from exercise that are not actualized for months or years into a routine, sleep benefits may be instantaneous. Getting just 30 minutes of moderate aerobic exercise could result in better sleep quality the very same night.
Also, if aerobic exercise is not for you, go with an activity that you enjoy. It will make you more likely to stick to it. Weight lifting and mindfulness exercises, like yoga, can be therapeutic and relaxing, which can also improve sleep quality.
In terms of the other benefits (besides sleep), it can be difficult to ensure you are getting enough–and the right kind of–exercise on a regular basis. This can be particularly challenging for older adults. Here are some tips for doing so.
Prioritize Safety
When selecting exercises or recreation, it is important to prioritize safety. What this looks like depends on your capabilities and any limitations.
In general, choose low-impact workouts that limit strain and stress on joints and bones. Walking outdoors or on a treadmill is a simple, effective way to stay active. In fact, researchers continue to learn more about the positive impact of walking on overall health.
Other low-impact exercises include:
- Swimming
- Water aerobics
- Cycling
- Yoga
- Pilates
Incorporate Strength Training
As mentioned, there are some distinct advantages of aerobic exercise, especially in terms of affecting mood, sleep, and energy levels. However, strength training affords its own unique physical activity benefits as well.
Lifting dumbbells or using resistance bands can help build muscle and improve bone density. Bodyweight exercises–such as squats, lunges, and push-ups–are a good alternative.
Make It Social
A final piece of advice for getting the most out of an exercise for seniors routine is to include others. Ask a friend to go for a walk or accompany you to a fitness class. There are several advantages to this.
A big one is accountability. Working out with a group can produce positive peer pressure that keeps you motivated. This can translate to better workouts and an increased likelihood that you stick to your routine.
Another big reason to exercise with others is to reduce boredom. Social interaction can help keep you engaged or even take your mind off less exciting exercises.
A final advantage of doing physical activities with friends is socialization. It can be an opportunity to meet new people or simply a time to enjoy existing friendships.
Learn More About Physical Activity Benefits
Now that you understand the many physical activity benefits you can bring about through a routine, you are ready to get started. A professional trainer or exercise coach can further advise you on the best senior wellness activities based on your unique health goals and abilities.
Preston Greens Senior Living provides the highest level of senior care and community living in the Lexington area. We offer a range of services and amenities, including a senior-inspired fitness center. Reach out to us today to schedule a visit.
