16 Ways Aging Adults Over 60 Benefit from Daily Exercise

Social, Emotional, and Physical Benefits of an Active Lifestyle

I will never forget the time I walked into a picture frame shop in Gulf Gate and was speaking with a woman in her 60s about exercise. She told me "I am too old to exercise." This a statement I have heard repeatedly living in Florida for the past five years. I am here to tell you that you are NEVER too old to exercise. Almost two years ago I started working with a 96-year-old and that solidified that statement.

Many people have misconceptions about exercise. Exercise is not just about high-intensity boot camps, CrossFit, HIIT training, etc. There are different methods of exercise that can help improve daily activities. The important thing to remember as we age is functional training—choosing exercise that is comfortable on the joints and stretching to reduce tightness and pain. For my clients, I suggest low-intensity strength training, functional training, stretching or yoga, balance training, and agility training for coordination. These types of routines provide many health benefits without the risk of injury that can come with high-intensity training.

Here are 16 reasons to incorporate a regular exercise routine into your regimen at any age:

1. Exercise helps to improve respiratory and cardiovascular function.

It helps to improve lung capacity and increase blood flow to the lungs. The increase in blood flow to the lungs helps to deliver more oxygen into the blood and enhances the removal of carbon dioxide from the blood.

2. Exercise helps to protect the muscles, bones, and joints.

Exercise promotes an increase in bone quality and strength and helps to build the muscles surrounding the joints. This, in turn, helps to reduce any strains on ligaments helping prevent injuries.     

3. Exercise helps decrease stress.

This is achieved by reducing the stress hormones cortisol and adrenaline. Movement stimulates the production of endorphins in the brain, which are mood elevators. Basically, exercise can make you happy.

4. Exercise boosts the immune system.

Exercise increases the number of white blood cells in your body. The reduction of stress hormones through exercise also helps increase your immunity. People who are stressed constantly seem to have lower immune systems and end up sick often. Exercise helps to reduce the use of sick days and improve work productivity.

5. Exercise helps manage arthritis by strengthening the bones.

Strength training increases muscle mass, which can reduce pain and improve the function of the joints. I know arthritis can be painful, but not moving will only worsen the symptoms. You must keep blood pumping to those bothersome areas of your body to help ease your pain.

6. Exercise can help manage Type 1 & Type 2 diabetes.

It keeps blood sugar under control. The reduction of stress from exercise helps to keep blood sugars lower. Following a nutritious diet and exercise regimen can reverse Type 2 diabetes. I know many people, including my father, who stabilized their blood sugar levels and reduced their need for diabetic medications.

7. Exercise helps with symptoms of depression.

The release of endorphins helps to lift the spirits and reduce the stress in your body. Working out in the gym can act as a distraction from bothering thoughts. The social stimulation and friendships formed at gyms can help reduce the effects of depression.

8. Exercise can reduce the risk of certain cancers.

It decreases blood estrogen in women which can reduce the risk of certain breast cancers. Exercise decreases insulin levels which lowers the chances of getting certain types of cancer. Many cancer patients have found success in managing and overcoming certain cancers by following an alkaline diet.

9. Exercise helps increase flexibility.

Stretching after exercise is a very important component of any exercise regimen. It will make daily activities easier on your body, improve circulation, and help decrease your risk of certain injuries. 

10. Exercise improves balance and coordination which helps to reduce your risk of falling.

In my 20 years of training, I've found that lifelong athletes have the best balance and coordination. It is very important for people who have never played organized sports to incorporate balance and coordination exercises—because you aren’t an athlete doesn't mean you will never be able to conquer these areas of fitness. Practice makes perfect. You must incorporate it daily. A simple way to improve balance is by standing on one leg while brushing your teeth or while working in the kitchen. 

11. A good exercise regimen can manage osteoporosis.

Building muscle will help you avoid debilitating fractures. It can reduce the rate of bone loss. Great exercises to incorporate into your routine are walking, dancing, biking, swimming, and resistance training.

12. Group exercise brings in the social aspect of motivation and keeps costs lower.

In the aging population, there are many people who isolate themselves. Group exercise is a great way of meeting new people and making friends. It will help to improve your self-image, and self-esteem, and help promote a community of supporters trying to reach the same goals.

13. Exercise enhances cognitive function.

The increase of oxygen-rich blood to the brain helps to improve brain function. The reduction of stress and depression also helps to relax the mind which in turn increases cognitive function.

14. Exercise slows down the aging process.

Our chromosomes, specifically the telomeres, typically shorten as we age. Studies have shown a link between daily exercise and the lengthening of the telomeres. The anti-aging benefits of exercise are obvious if you are around people your age who are active daily versus those who are more sedentary. Nutritional intake, water intake, and sleep also play a huge role in the aging process. 

15. Exercise promotes more efficient sleep.

The reduction in stress and depression by exercising helps improve sleep. Exercising strengthens circadian rhythms which leads to more alertness during the day and makes it easier to fall asleep at night. 

16. Exercise improves many gastrointestinal issues.

The strengthening of the abdominal muscles helps promote peristalsis (removal of digestive waste through the intestines). Diet and water intake are also crucial components to optimizing this process.

These are the many benefits of adding exercise to your daily regimen, no matter your age or medical condition. It is always best to consult with a personal trainer to create a program that best suits your personal needs. It's never too late to change. It will only increase your longevity and quality of life. I promise you’ll grow closer to optimal health and happiness at any age! 

Originally published for Longboat News