Healthy lifestyle choices, such as exercising regularly or following a healthy eating plan, cannot reverse aging. However, they can slow and smooth the process. Exercise can reduce the effects of aging from head to toe and help protect against some of the most common age-related health conditions.
Whether you’ve been exercising for decades or want to make it a new habit, you’re never too old to keep moving. Just be sure to take the right precautions to reduce your risk of injury so you can enjoy the full benefits of exercise.
6 Ways Exercise Contributes to Healthy Aging
The health impacts of exercise are timeless. For older adults, exercise plays many roles in healthy aging, including:
- Brain booster. Regular exercise may help strengthen memory and thinking abilities and reduce dementia risk by improving blood flow to the brain.
- Cancer protector. Physical activity can reduce the risk of eight types of cancer in adults aged 65 and older, according to the Centers for Disease Control and Prevention. These include some of the most common forms of the disease, such as breast and lung cancers. Exercise may help protect against cancer in many ways, from lowering inflammation and certain hormone levels to fighting obesity.
- Fall stopper. For many older adults, a fall can send health and quality of life spiraling. Exercise, however, can aid fall prevention by boosting your balance and coordination.
- Heart helper. An exercise program can help protect against heart disease by helping the heart pump efficiently, lowering blood pressure and increasing beneficial cholesterol.
- Immune system enhancer. Exercise may increase the production of T cells, a type of immune cell. More T cells can help the body defend against infections.
- Mood lifter. Studies have shown that aerobic exercise helps reduce anxiety and depression. Researchers think that the benefits stem from an increase in blood circulation to the brain as well as the way the body reacts to stress.
Why Aging Muscles and Bones Need Exercise
The anti-aging effects of exercise extend to your musculoskeletal system. Muscle mass and strength peak by your mid-30s, according to the National Institute on Aging, and then enter a steady decline. Known as sarcopenia, age-related muscle loss can reduce your mobility. Strength training, such as lifting weights or using resistance bands, enhances the function of muscle cells and improves the tissues’ ability to contract. This can help counter the effects of sarcopenia.
Your bones, too, change with age. You start losing bone mass around age 40, about 10 to 15 years after reaching peak bone mass, according to the American Academy of Orthopaedic Surgeons. If you lose bone mass faster than your body can replace it, you may develop osteoporosis, a condition in which bones become weak and more likely to fracture. Subjecting your bones to force through strength training and weight-bearing exercises, such as walking or playing pickleball, prompts your body to build more bone. As a result, you may be able to reduce your osteoporosis risk.
Building a Broad Exercise Base to Fight the Effects of Aging
Whether you’re an experienced exerciser or a newbie, it can be easy to fall into a pattern of focusing on one activity or type of exercise, such as running or lifting weights. That’s better than being inactive, but it means you’re missing out on all the rewards of exercising. To get the most out of physical activity, older adults should incorporate three types of exercise into their weekly workout schedule.
- Aerobic exercises. Also known as endurance exercise or cardio training, aerobic exercise can help improve heart and lung function. Great forms of aerobic exercise for older adults include swimming, playing tennis and brisk walking. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week.
- Strength exercises. Make time for strength training at least two days per week so you can depend on your muscles to support your active life.
- Balance exercises. Activities such as standing on one foot while holding the back of a chair or a table can help you become more sure-footed and less likely to fall.
Don’t forget to include flexibility exercises. Stretching important areas of your body, such as the back and legs, can make performing daily activities easier.
Keep Performance Level Up and Injuries Down
When you’re being active, you want to perform your best while minimizing the risk of injury, regardless of your exercise level or ability. These tips can help:
- Ask an expert. Always get the go-ahead from your primary care provider before starting an exercise program or attempting a new form of exercise. Your medical provider can determine whether the activity is safe and appropriate for you based on your overall health.
- Keep Breathing. When lifting weights, you may be tempted to hold your breath while giving all-out effort, but that can be dangerous. Instead, exhale as you lift and inhale when you relax to maintain a steady flow of oxygen.
- Find the right fit. Choose well-fitting athletic shoes with adequate arch support. Dress to suit your activity and the weather conditions—breathable, moisture-wicking clothes for exercising in the heat and easy-to-remove layers for working out in cold weather.
- Hydrate smart. Older adults face a greater risk of dehydration. You’ll need to drink plenty of fluids before, during and after exercise, but this can be tricky if you need to limit your fluid intake for medical reasons. If that’s the case, ask your medical provider for hydration advice.
- Listen to your body. Soreness is normal, but if you feel pain or experience dizziness during or after exercise, stop the activity, give your body time to rest and change your exercise regimen.
- Stay alert. When walking or jogging, limit distractions that could lead to injury, such as texting on your phone.
- Use appropriate equipment. Whether you need a helmet for bicycling or a knee brace for jogging, make sure you have the necessary equipment to stay safe and comfortable.
- Warm up and cool down. Warming up increases blood flow to your muscles to prepare them for exercise. Cooling down gives your heart rate time to slow to your normal pace. Both can help prevent injury.
More to Read
- How to Make Your Senior Years Vibrant
- Keeping Exercise Safe: Warm Up to Win, Cool Down to Conquer
- Which Diet Plan Is Right for You? Here’s How to Narrow Your Options
- Osteoporosis: Exercises to Improve Bone Health
- Ouch! What That Ache or Pain is Telling You
Medically reviewed by Mohit Negi, MD.
