6 • Jan–Mar 2022 • Vol LXI • No. 3 Fitness Advantages of Exercising Improves general health: Exercising reduces the risk of lifestyle- and age-related disorders such as arthritis, osteoporosis, hypertension, and Alzheimer’s disease. Exercises are also known to improve the immune function.1,7 Improves bone density: Both men and women tend to lose bone density with age. Performing resistance exercises and strength training exercises regularly is proven to improve bone density.7 Improves mental health: Exercise has innumerable benefits on mental health. It helps relieve stress, improve mood, and prevent depression and anxiety.1,7 Improves cognitive function: Dementia and Alzheimer’s disease are quite prevalent in the elderly. Regular exercise can lower the incidence of these ailments.1,8 Improves sleep: Exercise improves sleep quality, which is extremely important, especially in the elderly, as they tend to suffer from insomnia and disturbed sleep patterns.1,8 References 1. The GreenFields. 5 Benefits of exercise for seniors and aging adults. https://thegreenfields.org/. Accessed December 17, 2021. 2. HelpGuide. Senior exercise and fitness tips. https://www.helpguide.org/. Accessed December 17, 2021. 3. Centers for Disease Control and Prevention. How much physical activity do older adults need? https://www.cdc.gov/. Accessed December 17, 2021. 4. National Institute on Aging. Four types of exercise can improve your health and physical ability. https://www.nia.nih.gov/. Accessed December 17, 2021. 5. familydoctor.org. Exercise and seniors. https://familydoctor.org/. Accessed December 17, 2021. 6. American Cancer Society. 5 Benefits of strength training. https://www.cancer.org/. Published October 23, 2019. Accessed December 17, 2021. 7. National Council on Aging. The life-changing benefits of exercise after 60. https://www.ncoa.org/. Published August 30, 2021. Accessed December 17, 2021. 8. The Care Workers’ Charity. 16 Benefits of exercise for the elderly. https://www.thecareworkerscharity.org.uk/. Accessed December 17, 2021. Benefits of Exercise in the Elderly The innumerable health benefits of exercising have often been proved by many studies. An active lifestyle becomes more important when one starts aging. In the elderly (65 y or older), regular exercise helps improve both mental and physical health. It also helps promote an active lifestyle so that daily chores are performed independently.1-3 The ideal workout for the elderly should be a combination of endurance training, strength training, balance exercises, and flexibility exercises. Endurance exercises: Endurance training helps improve blood circulation and overall heart and lung health. These exercises help in preventing or delaying age-related health issues. The activities that help build endurance include brisk walking or jogging, gardening and mowing, dancing, swimming, cycling, climbing stairs, and playing tennis or basketball.4,5 Strength exercises: Strength exercises help build muscle strength, increase bone density and flexibility, and reduce the risk of fractures. The exercises that help build strength include • weight lifting, • resistance band exercises, and • body weight–bearing exercises (eg, push-ups and sit-ups).4-6 Balance exercises: Balance exercises help prevent falls, a common problem in the elderly, that may lead to serious injuries. Many lower body–strengthening exercises can help improve balance. Some of them are • tai chi, • heel-to-toe walk (walking forward by placing the heel first and then the toe and one foot directly in front of the other), • standing on one foot (preferably by holding a chair), and • standing from a seated position.4,5 Flexibility exercises: These exercises stretch the muscles, and thus, keep the body flexible. Being flexible helps one perform daily life activities efficiently. A few examples of stretching exercises are • back stretch, • inner thigh stretch, • back of leg stretch, and • ankle stretch.4,5 Besides, the elderly can also practice yoga for improving muscle and bone strength and flexibility.7
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