If you’ve become a little bit over-familiar with your sofa of late, could it be time to take up some regular aerobic exercise? To feel fitter, stronger, more alert and generally more healthy?
By aerobic exercise, what we mean is any physical activity that increases the body’s demand for oxygen over an extended period of time…something that binge-watching box sets simply can’t provide!
Exercise? At my age?
Sadly, many older people believe that aerobic exercise is for the younger generation or even that it could do them some harm. Especially if they have certain medical issues such as arthritis, or perhaps have suffered a stroke. Some will be put off by the lack of available facilities near to where they live, whilst others – not least those who have had physically demanding jobs in the past – are just not bothered. However, carried out safely – and often with minimal or no special equipment – aerobic exercise brings about a really important range of health benefits – and may even help you live longer. Here are some of those benefits:
Cardiovascular health – Aerobic exercise strengthens the heart, improves circulation and helps lower blood pressure, reducing the risk of heart disease. The increased blood flow also delivers more oxygen and nutrients to the muscles, and removes waste products.
Lung function – Regular aerobic exercise helps your body make more use of the oxygen you breathe. Even those suffering from lung disease such as COPD can decrease their symptoms of breathlessness.
Weight control – It plays a key part in maintaining a healthy weight and can even help shed excess pounds, keeping obesity at the door along with the health issues that obesity can bring such as diabetes, joint problems and heart disease.
More energy – Engaging in regular aerobic exercise will enhance your stamina, endurance, and overall energy levels. In practical terms, this could mean spending more time playing with the grand kids, or just getting on with your day-to day activities with more of a spring in your step.
Bone health and flexibility – Certain aerobic exercises, such as walking, jogging, or dancing, can help improve bone density – and so reduce the risk of osteoporosis and fractures – and help you feel more flexible, less stiff and less prone to arthritis.
Mental health and cognitive function – Aerobic exercise has been closely linked to numerous mental health benefits, including less anxiety and depression, improved mood, better sleep, and increased overall psychological well-being. It also plays a key role in maintaining cognitive function, and so reducing the risk of cognitive decline and dementia.
Disease prevention – It can also help lower the risk of various chronic diseases such as type 2 diabetes, certain types of cancer, and stroke. And it contributes to giving us a better immune function, which becomes increasingly important as we age.
Social engagement – Participating in activities such as group fitness classes or walking groups provides great opportunities for social interaction. As well as making the exercises more fun and motivating, exercising in groups can combat feelings of loneliness and isolation, which are sadly all too common among older adults.
Looking better – Let’s face it, who doesn’t want to look their best? Without question, regular aerobic exercise gives a healthy, glowing look – and can help tone your body, improving your posture and the way your clothes fit.
Live longer- According to the well respected AMA (American Medical Association), doing 75 to 150 minutes per week of vigorous exercise – or 150 to 300 minutes of moderate physical activity – can reduce mortality by 22 – 31%.
Choosing what works for you
Whilst joining a gym can bring huge improvements to your overall health, if all that heaving, grunting and pounding music are not your thing, there are many other activities you can try. The key is to find something, or ideally several things, that you actually want to do on a regular basis. Such things as:
Walking – Walking – particularly brisk walking – is a brilliant exercise in its own right, and not to be underestimated. It is low-impact and can be easily modified to suit your current fitness levels. And if the weather’s rubbish, you can always do it at home on a treadmill!
Swimming – Swimming – and water aerobics – are excellent forms of aerobic exercise for older adults as they are gentle on the joints and provide a full-body workout.
Cycling – Cycling, whether outdoors or using a stationary bike indoors, is a great form of aerobic exercise that is low-impact while reducing stress on the joints.
Cross training – Using a cross trainer machine gives you a low-impact cardiovascular workout that mimics walking or running without placing excessive stress on your joints. Ideal for indoors, machines start from as little as £100.
Dancing – Even if you think you’ve two left feet, dancing is a fun and engaging way to get moving. It can be adapted to many different styles, such as ballroom, Zumba or line dancing, and offers excellent cardiovascular benefits and improvement to co-ordination and balance – particularly important for the older adult.
Low-impact aerobics – Classes specifically designed for older adults can provide a safe and effective cardiovascular workout. Martin Levinson, founder of Regenerated Me, can personally vouch for the FABS classes (Fitness, Aerobics, Balance, Strength) run by trainers qualified by the organisation Move It or Lose It. Key to FABS is the fact that the exercises can be done standing, seated or a mix of the two – and can cater for those with underlying health issues such as arthritis and COPD.
Tai Chi – Developed in ancient China around 1670, Tai Chi is a gentle martial art that combines flowing movements and deep breathing. It helps improve balance, flexibility and cardiovascular health – and promotes relaxation and mindfulness.
Gardening – Yes, you have read this right, gardening can be a great way to exercise. Mowing the lawn, digging, weeding and turning the compost are all forms of aerobic activity – and can help you burn anything from 250 – 500 calories per hour!
A word of caution
Before starting any new exercise programme, it’s important to consult first with a healthcare professional – especially if you’ve any pre-existing medical conditions or concerns. Additionally, it’s essential to start at a comfortable intensity and gradually increase the duration and intensity of the workouts over time. And please, don’t forget the importance of a good warm-up of around 10 minutes before you start your aerobic exercise, and a cool-down session, also of around 10 minutes, after exercising. Usually involving doing the main exercise of your choice but in a much slower and gentler way, along with some stretches, warming up and cooling down help prevent injuries and strains…and howling in the middle of the night with cramp!
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