Staying active plays a key role in healthy aging. It helps preserve and improve our physical health and wellness and helps us maintain our independence as we grow older.

Physical activity doesn’t have to be strenuous. The key is to start small, stay consistent, and find joy in movement.

Movement of any kind is great but it’s recommended for older adults to engage in: 

• 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. 
• Strength training at least twice a week. 
• Activities that promote balance and mobility at least once a week. 

Importance of Physical Activity for Healthy Aging

Physical activity is beneficial for everyone, regardless of age or health status. But, it plays an even more pivotal role in maintaining our overall health as we grow older. 

Consistent exercise can help maintain and improve various bodily functions, including cardiovascular health, muscle strength, flexibility, and balance, which decline as we grow older if we don’t stimulate and engage these areas. 

An exercise regimen can help older adults manage their weight, improve metabolic function (which also declines as we grow older), and help prevent diseases like diabetes and obesity. 

Exercise releases endorphins, known as “feel-good” hormones, which help reduce stress and promote a sense of happiness and relaxation. Regular physical activity has been linked to decreased levels of anxiety and depression, which are common mental health challenges faced by older adults. 

Plus, the social aspect of physical activity cannot be understated. Engaging in group exercises or activities provides opportunities for social interaction, reducing the risk of loneliness and isolation. 

From a cognitive perspective, regular exercise has been shown to improve memory, attention, and executive function, which is necessary to stimulate as we grow older. 

Routine Physical Activity for Older Adults

While movement of any form is good for the mind and body, generally, adults 65 and older are encouraged to engage in at least: 

• 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. 
• Strength training at least twice a week. 
• Activities that promote balance and mobility at least once a week. 

Incorporating a variety of movements provides a well-rounded approach to fitness, allowing individuals to activate and engage different muscle groups. Plus, the variety in exercise helps avoid boredom, promoting consistency in an activity regimen. 

Always listen to your body. Pay attention to how you feel during and after an exercise and always indulge in rest when necessary to avoid overexertion, injury, or quitting on routine activity altogether. 

A challenge is fine, but pain or discomfort isn’t. Take the time to adjust the intensity or form of activity and allow your body time to rest and heal.

Aerobic Physical Activity

Also known as cardio, aerobic physical activity is any exercise that increases your heart rate and breathing, and is beneficial for heart health, lung capacity, and overall endurance.

Incorporating regular cardio activity into your weekly routine helps improve: 

• Cardiovascular endurance, reducing the risk of heart-related issues.
• Lung capacity by promoting blood circulation. 
• Oxygen availability to muscles and vital organs, boosting energy levels and stamina.
• Weight management, decreasing the risk of obesity-related conditions.

Aerobic activity can be adjusted based on intensity levels, and broken down into segments, making it more manageable to achieve weekly fitness goals. 

Moderately-intense activities include those that raise the heart rate slightly and might cause light sweating such as: 

• Brisk walking
• Dancing
• Gardening
• Swimming
• Cycling at a gentle pace

Cardio doesn’t have to be hard or daunting! Incorporating activities you enjoy makes exercise more fun, encouraging individuals to stick to their fitness goals. 

Vigorously-intense activities, on the other hand, require more effort and lead to heavier breathing. These are a great option for individuals who’d like more of a challenge. 

A good indicator of vigorous physical activity is the “talk test.” Speaking becomes harder during high-intensity levels. So, you may only be able to say a few words before needing to take a break. 

Jogging, swimming laps, or cycling at a fast pace, are all great options as they require more effort and lead to increased breathing and heart rates. 

Strength Training

Strength training involves using resistance to build muscle strength. 

This helps combat the natural decline in muscle mass and bone density that occurs with age and is necessary for strengthening and improving mobility, helping to reduce the risk of falls and maintaining independence.

• Bodyweight Exercises: Practice exercises like squats, lunges, and push-ups, which are effective for strengthening major muscle groups without additional equipment.
• Traditional Weight Lifting: Incorporates weights to build overall body strength by activating major muscle groups. 
• Pilates: This focuses on using low resistance to engage core stability, balance, and flexibility, toning the overall body, reducing back pain, and improving posture. 
• Barre: Emphasizes small, controlled movements using light weights for muscle toning and flexibility.
• Chair Exercises: Perform seated or supported exercises using a chair, perfect for those who require extra stability while working on muscle tone and strength.

Balance Activities

As we grow older, maintaining balance becomes helpful in reducing the risk of falls and associated injuries. 

Incorporating balance exercises into a workout routine helps support healthy aging by enhancing stability, coordination, and flexibility. These exercises also promote better posture and alignment, reducing strain on the body.

• Tai Chi: Involves flowing, low-impact movements that emphasize balance, coordination, and controlled breathing.
• Yoga: Focuses on holding various poses that improve balance, flexibility, and strength.
• Standing on One Foot: Simple exercise where you stand on one foot for a set duration, alternating between legs.
• Chair Sit-to-Stand: Repeatedly standing up from a chair without using your hands to build lower body strength and balance.
• Side Leg Raises: While holding onto a support, lift one leg to the side, which helps strengthen the hips and improve balance. 

Schedule a Visit

Physical activity has numerous health benefits, including preventing and managing chronic conditions, maintaining independence, and enjoying an active lifestyle. 

Our community at NorBella Senior Living recognizes these benefits, which is why we continue to promote and encourage residents to engage in physical activity. 

Connect with our team to schedule a tour to learn more about our fitness and wellness programs.