The benefits of exercise for any age are well documented, but recent studies indicate that it can have significant impact on reducing illness and chronic disease in those over the age of 50.
It's time for us to face the reality of our aging process and take control of the quality of our lives.
Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.
* Get medical clearance from your doctor before starting an exercise program, especially if you have a pre-existing condition. Ask if there are any activities you should avoid.
* Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
* Start slow. If you haven't been active in a while, it can be harmful to go "all out." Instead, build up your exercise program little by little. The
Trainers here at FT design a workout to get you started and keep you going.
* Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.
* Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
Physical health benefits of exercise and fitness for those over age 50
* Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve.
* Exercise reduces the impact of illness and chronic disease.Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
* Exercise enhances mobility, flexibility and balance in adults over 50. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Mental health benefits of exercise and fitness over 50
* Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
* Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
* Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer's disease.
A recent study published in the Journals of Gerontology found that the benefits of exercising are positive for all seniors, even individuals with limited mobility. The findings of the study found that after about three months of exercise, cognitive and physical abilities increased, as well as quality of life.
The study included 83 participants between the ages of 61 and 89 years old, with a portion of the participants having existing health conditions. Forty participants did not follow an exercise program, while the other 43 took part in group exercises. Each group was evaluated for quality of life, cognitive health, and physical ability before the study began and again after the study was completed.
At the end of the study, participants in the exercise group showed improvements over the control group with functionality and physical endurance, processing speed and working memory, social and family relationships, and recreational activities.
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