Importance of Exercising For Older Adults (if you can not read this well, zoom in to 200%) By: Morgan Shannon

1. True or False: Your metabolism stays the same as you age.

2. What is an example of cardiovascular endurance? a) Lifting weights b) Stretching c) Fast paced walk d) Push ups

3. Benefits of exercise include: a) Decreased risk of heart disease b) Improved digestion c) Improved sleep d) Better mood e) All of the above

4. True or False: Your muscle mass decreases as you age.

Mark your answers and we will get back to these

As you age, your muscles get smaller, your endurance declines and body strength decreases. Exercising can minimize these effects on your body and help you to increase your strength, endurance and muscle size.

Benefits of Exercise:

Exercising reduces your risk for many diseases such as: alzheimer's disease, diabetes, obesity, heart disease and osteoporosis. It can also improve your immune and digestive function, improve blood pressure and bone density.

Helps you to lose weight: metabolism slows with age and exercise can help increase metabolism and build more muscle mass to burn more calories

Improves sleep: sleep is an important quality for overall health and regular activity can help you fall asleep more quickly and stay asleep longer.

Boosts mood and energy: exercise can be a huge stress reliever and exercising can release endorphins which reduce feelings of sadness.

What your exercise should include:

Cardiovascular Endurance: Exercises such as running, biking or swimming are good examples of this. Endurance is important for the management of heart and lung health because your breathing rate and heart rate are increased. Therefore your lungs are using all of their potential and heart is receiving continuous circulation.

Flexibility: Exercises such as yoga, pilates or simply stretching at home can improve your flexibility. Flexibility is key in improving movement and range of motion. The greater your flexibility, the more things you will be able to do as you age.

Strength Training: Examples of strength training would be lifting weights, push ups and lunges, many of these exercises can be done at home. These exercises help increase muscle tone and help you to get around much easier.

You can do this! Here are some ways to get moving:

Go for a walk
If this is too much right away, start by simply getting up off of the couch and walking around the house!

Where you can go for help:

1. True or False: Your metabolism stays the same as you age.

2. What is an example of cardiovascular endurance? a) Lifting weights b) Stretching c) Fast paced walk d) Push ups

3. Benefits of exercise include: a) Decreased risk of heart disease b) Improved digestion c) Improved sleep d) Better mood e) All of the above

4. True or False: Your muscle mass decreases as you age.

Did you do better this time? Here are the answers:

1. False; your metabolism decreases as you age and you are not able to burn as many calories. Although this happens, you can exercise to increase it.

2. c) Fast paced walk; cardiovascular endurance involves getting your heart rate up and using your lungs to their full capacity.

3. e) All of the above; these are benefits to exercise, including many more.

4. True; Your muscle mass does decrease with age, because the muscle fibers start to thin out and there are less of them.

Now get off the couch and go exercise, even if that means going for a slow walk!

References:

ATAY, E., TORAMAN, N. F., & YAMAN, H. (2014). EXERCISE PRESCRIPTION BY PRIMARY CARE DOCTORS: EFFECT ON PHYSICAL ACTIVITY LEVEL AND FUNCTIONAL ABILITIES IN ELDERLY. Turkish Journal Of Geriatrics / Türk Geriatri Dergisi, 17(1), 77-85.

Ferrari, R., Fuchs, S. C., Kruel, L. M., Cadore, E. L., Alberton, C. L., Pinto, R. S., & ... Umpierre, D. (2016). Effects of Different Concurrent Resistance and Aerobic Training Frequencies on Muscle Power and Muscle Quality in Trained Elderly Men: A Randomized Clinical Trial. Aging & Disease, 7(6), 697-704.

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