As we age, our bodies begin to succumb to the forces of gravity, time and lifestyle behaviors that come home to roost in our golden years. But getting older does not have to lead to frailty, disability and disease. An ever-growing body of strong evidence exists supporting regular exercise as the ticket to improved physical and mental health and a better quality of life for senior citizens.
Health and Disease Prevention
Physical activity has long-term health benefits for older adults and can even improve the health of senior citizens who have diseases and disabilities. Aerobic exercise like walking or cycling strengthens the heart and cardiovascular system and improves oxygen delivery to the cells and vital organs. In a study conducted by researchers at the University of São Paulo, Brazil, institutionalized senior citizens realized improvements in functional fitness, mental health and quality of life following a regular one-hour exercise program twice a week for six months.
Bone, Joint and Muscle Strength
Resistance training using weights, elastic resistance or body weight can have a positive effect on overall health. Resistance training may offset the decrease in lean muscle mass and loss of strength that typifies aging. It strengthens joints, improves posture, builds strong bones and muscles and improves joint range of motion, allowing for greater ease of movement, less joint and back pain and a more youthful carriage.
Functionality and Daily Activity
Functionality refers to your ability to perform everyday tasks with ease. For senior citizens, functional fitness can mean maintaining your independence to come and go as you please and enjoy your years of retirement. Balance and stability are often lost as we age, making us prone to falls and slowing our gait. Regular physical activity improves balance by strengthening the muscles and connective tissue that stabilize the joints. Being able to lift objects, open doors, reach overhead and change directions are all aspects of functional fitness that can be improved and maintained through exercise.
Mental Health and Quality of Life
Exercise has been shown to improve mental acuity, ward off depression and boost quality of life for senior citizens. A fit and healthy body gives you a greater sense of control and feeling of self-confidence. Activities like travel, sports, socializing and family activities are more enjoyable when you are able to actively participate with minimal physical limitations. Being able to do things for yourself empowers you to make decisions concerning your living arrangements and daily activities. At any age, exercise can enable you to enjoy your life to the fullest.
References
- Naitonal Institute on Aging: Exercise and Physical Activity for Older Adults: Benefits of Exercise
- "Journal of Rehabilitation, Research and Development"; Effect of an Exercise Program on Fuctional Performance of Institutionalized Elderly; Alessandra de Carvalho Bastone, MS, PT; Sept./Oct. 2004
- "Medicine and Science in Sports and Exercise"; Exercise and Physical Activity for Older Adults; Robert S. Mazzeo, Ph.D., FACSM, at al; June 1998
