Month: November 2021

The benefits of exercise aren’t just for the young. In fact, you may experience even more pronounced perks from staying active as an older adult.

Research suggests that exercise protects against numerous chronic conditions, many of which are more common in older people. These include:

• cardiovascular disease
• stroke
• diabetes
• some forms of cancer

Activities that focus on balance can reduce the risk of falls, and weight-bearing exercise can strengthen bones, reducing the impact of osteoporosis.

Brain health also gets a boost from time spent at the gym.

According to a narrative review from 2020, higher levels of physical activity not only may help prevent Alzheimer’s disease but also could improve outcomes for people who already have a diagnosis of the condition.

Meanwhile, the emotional benefits of solo and group exercise are well documented.

Studies have found that staying active can reduce the risk of depression in older people and that working out with others can increase feelings of social connectedness and mutual support.

The Centers for Disease Control and Prevention recommend that all adults get 150 minutes of moderate-intensity exercise each week, regardless of age.

As you get more birthdays under your belt, you may find that your focus shifts from body sculpting or high intensity cardio to lower-impact exercise that promotes overall well-being and disease prevention.

Many experts recommend incorporating a blend of exercises, including:

• strength
• endurance
• balance
• flexibility

However, if this seems daunting, just remember that any amount of exercise is better than none at all.

“Even if you only spend 15 to 30 minutes per day walking or lifting light weights, it beats sitting,” says certified personal trainer Jessica Jones of FitRated.

Got arthritis? Fatigue? Limited mobility? Here’s how to make the most of your workouts no matter what life throws at you.

Menopause

Going through “the change” can present some unique challenges to your exercise regimen.

During this phase of life, estrogen levels decline, leading to uncomfortable symptoms such as:

• hot flashes
• mood swings
• vaginal dryness
• weight gain

“The great news is that exercise in and of itself boosts estrogen levels,” says Jones.

Her go-to for minimizing menopause symptoms: a bit of heart-pumping cardio.

“Raising the heart rate with moderate cardio for just 30 minutes every day can make a significant improvement,” says Jones. “You can start off moderately with 10 to 15 minutes of brisk walking and work your way up to more intensive aerobic activity as your body adapts.”

For even better results, add strength training to the mix.

“Muscle burns three times the calories as fat, and maintaining a toned musculature goes a long way toward preventing slips, falls, and even osteoporosis,” Jones says.

She suggests starting with low weights and high repetitions and then progressing when you’re ready.

Hormonal fluctuations

Along with mood swings and weight gain, you may find that the hormone fluctuations of menopause have cranked up your internal thermostat. Decreases in lean muscle mass may be one reason for this.

Feeling overly warm can make exercise extra uncomfortable.

If you’re working out at home, Jones recommends an easy fix: Simply adjust the temperature of the room.

While at the gym, keep a cool, wet towel within reach, and be sure to stay hydrated!

When a hot flash hits mid-workout, don’t feel you have to power through the heat.

You’re free to decrease the intensity of your activity to give yourself a breather, literally.

“Pause and do deep, diaphragmatic breathing for a couple of minutes,” she advises.

Don’t forget that the right clothing can make a difference too.

As attractive as your favorite yoga pants may be, you may prefer to wear lighter, looser clothing to prevent the vaginal dryness and discomfort that often accompany wearing tight-fitting clothes.

If switching your workout gear doesn’t do the trick, Jones suggests getting additional help.

“Talk to your doctor about the possibility of a low-dose vaginal estrogen treatment to reduce the chafing, soreness, and irritation often caused when combining vaginal dryness with workout pants,” she says.

Arthritis

No one feels like exercising when they’re in pain, but working out with arthritis isn’t necessarily a contradiction in terms.

“When it comes to exercising with osteoarthritis, it’s not as complicated as one might think,” says physical therapist and arthritis specialist Dr. Alyssa Kuhn. “The goal is to do what your joints are prepared for.”

So what does that mean, exactly?

“One rule of thumb is trying movements that don’t cause pain higher than about a 5 out of 10,” says Kuhn. “Many new movements may feel a little uncomfortable at first, but if that discomfort stays the same or even goes away, you’re likely in the clear!”

A bit of extra support from household objects can also ease you into exercising with arthritis.

Kuhn suggests squatting while hanging on to the kitchen sink or doing a small pushup with your hands on the counter.

Aquatic exercises may also offer a manageable, low impact workout option. They help to strengthen with the resistance of water without loading the joints.

Remember to pay attention to how your body responds to a new workout routine.

“Sometimes, although you don’t experience pain during the exercises, you may experience pain afterwards,” says Kuhn. “Swelling and joint pain are common symptoms of doing too much. If you experience this after a specific exercise routine, decrease the amount of repetitions next time.”

Osteoporosis

About 10 million Americans have osteoporosis, a condition that causes lower bone density and increases the risk of fractures.

A diagnosis of osteoporosis may make you feel uncertain about what’s safe at the gym and what’s not.

You may have heard it before, but here it is again: For osteoporosis treatment, weight-bearing exercise is the name of the game.

“The research has shown over and over again that in order to build stronger bones, you have to put weight [on] them,” says Kuhn. “It’s also been shown that higher-impact exercise can actually rebuild bone strength, especially in the hips.”

Start small with simple body-weight-bearing exercises like:

• modified pushups
• squats
• yoga
• stair climbing

If you’re feeling uncertain about where to begin, consider working with a trainer or physical therapist who can advise you on safety and technique.

Increased fatigue

In a perfect world, we’d all feel more energized with every passing year. In reality, though, energy levels tend to decline as we age, sometimes sapping our motivation to stay active.

Even when you faithfully hit the gym, you may find yourself tiring more easily during workouts.

“With the aging process comes cellular changes that cause a loss in muscle mass that can lead to fatigue during workouts,” explains Jones.

Counterintuitive as it might seem, the best way to overcome fatigue is to continue to exercise. As you stick with strength and endurance activities, your energy levels will likely begin to improve.

Jones offers the following tips:

• Start gradually.
• Aim to get at least 2 days per week of strength training using body weight, hand weights, kettlebells, or resistance bands.
• Consider low impact bodyweight classes like yoga or tai chi to improve muscle mass and boost energy.
• Stretch at the end of your workouts.

“Try short walks or swimming, going a little further each time,” says Jones.

And don’t forget to stretch.

“This improves range of motion and the efficiency of every movement you make during exercise,” she says.

Limited mobility

If an injury or chronic condition has left you with limited mobility, exercise might feel like a discouraging prospect.

Fortunately, a variety of tools can keep you persevering on the path to physical fitness.

“I recommend using support like a kitchen counter or a sturdy chair to get started,” says Kuhn. “You can add a pillow or a cushion to the chair to increase the height of it, or you can also use a bed or a higher surface when starting.”

Similarly, when practicing yoga, set yourself up for success with props like blocks or wedges that raise the “floor” to a higher level.

Still, you may benefit most from consulting a physical therapist or personal trainer. They can advise you on which modifications will work best for you.

Finally, check in on your self-talk.

Rather than focus on the things you can’t do, give yourself credit for overcoming obstacles and making your fitness a priority.