The Importance Of Physical Fitness In The Life Of An Elderly Person

Staying active and physically fit as you age can provide you with many benefits. According to MedlinePlus, regular exercise as you age can help lower your risk of developing chronic diseases, improve your mood and help you stay independent. The four main types of exercises recommended for older adults are aerobic, muscle-strengthening, stretching and balance exercises.

Aerobic Exercise

Aerobic exercises, which include brisk walking, running, swimming and cycling, are critical for healthy aging, reports the American College of Sports Medicine. Aerobic exercise can help improve the ability of your heart and lungs to deliver oxygen and other nutrients to your body's tissues. The President's Council on Physical Fitness and Sports reports that long sessions of aerobic exercise help increase aerobic fitness.

Strength Training

Strength training is also recommended by the ACSM for healthy aging. Strength training exercises can include weight lifting, resistance band exercises or exercises that use your body weight as resistance, such as push-ups, pull-ups or sit-ups. Participating in regular strength-training exercises can help you improve your bone health, balance, coordination and mobility. The Centers for Disease Control and Prevention reports that the benefits far outweigh the risks associated with strength training.

Recommendations

To gain the benefits associated with physical activity, the ACSM recommends moderately-intense aerobic exercise for 30 minutes each day on five days each week. It also recommends doing between eight and 10 strength-training exercises at least two times each week. Performing stretching exercises to improve your flexibility is also recommended a few times each week. The ACSM reminds you that these are the minimum recommendations and that you should exceed these recommendations if you can.

Benefits

In addition to improving bone health and balance, regular strength training can help you lower your risk of developing Type 2 diabetes and heart disease. It can also help you control your weight, help you sleep better and reduce some symptoms of anxiety and depression. Aerobic exercise also has similar benefits. The ACSM reports that regular aerobic exercise reduces your risk for developing high blood pressure, high cholesterol, heart disease, stroke, some types of cancer and obesity.

Considerations

If you currently have a chronic condition that may limit your ability to exercise, or if you have been sedentary for some time, visit with your doctor to find out what exercises are safe for you. Because of the importance of proper technique when lifting weights to avoid injury, visiting with a trained exercise professional may be beneficial to help you learn safely perform strength training exercises. Also, the ACSM recommends choosing exercise activities that you enjoy to increase your chances of sticking with your routine.