Once you reach the age of 70 and continue to grow older your body changes. You might find that staying active isn’t as easy as it used to be. With growing aches and pains, it’s hard to know what to do for your body without causing injury or more pain.
In fact, many people may wonder… What is the point of staying active after turning 70 years old?
Staying active is necessary for you to keep your muscles and bones strong; which will reduce your risk of falling or developing conditions such as osteoporosis or arthritis. In fact, active living can help manage the pain and discomfort these types of conditions can cause. Furthermore, physical activity strengthens your heart and lungs which combats cardiovascular conditions. Lastly, staying active promotes independence because with strength in your muscles, bone, heart and lungs you can keep up with your daily living tasks such as walking, cleaning and cooking and favourite hobbies like art, dancing and board games.
Staying active not only helps your physical health but, also helps improve your mental health. Being active releases “feel good” chemicals in your brain called endorphins. These endorphins help stabilize your mood, reduce symptoms of stress, anxiety and depression as well as improve cognitive function. In other words, after a workout, you feel better emotionally and physically! And you can think more clearly.
Another benefit of staying active is by improving your social life. By joining a group fitness class or enjoying a walking club, you will have the opportunity to connect with your peers. In fact, the peers you meet can turn into friends who keep you accountable to your workouts.
With that being said, your exercise routine does not have to be boring. To stay consistent with your routine, it I recommended to find a routine you enjoy.
Different Ways to Exercise
Aerobic / Cardiovascular Exercise
Aerobic exercise includes physical activities where you are using large muscle groups rhythmically and repetitively while using your heart and lungs. Examples of aerobic exercise includes walking, swimming and cycling.
Strength / Resistance Training
Strength training includes the use of resistance to strengthen your muscles and joints. This can be done using body weight, machines, TheraBand’s or free weights (such as dumbbells or barbells).
Flexibility and Mobility Training
Flexibility training includes slow and controlled movements that stretch and relax your muscles. It is important to include flexibility after your workouts to cool the muscles down. Mobility training include movements that target your joints range of motion. It is important to participate in mobility exercise before a cardio or resistance training workout to prepare your joints for the movements. Both mobility and flexibility can be done on their own. Examples of mobility and flexibility classes would include yoga or Pilates.
Functional Exercises
Functional workouts are exercises that mimic movements you do in your day-to-day life. By actively training positions you use in your daily life, you allow your body to continue to stay independent. For example, including exercises such as reaching up and down will help you maintain the ability to put your groceries and laundry away. Including squats in your routine will help you stay independent while using the restroom or getting on and off of chairs independently. Overall, functional exercises are meant to help you to stay independent.
Incorporate Movement in Your Daily Living
Some people don’t enjoy traditional exercise routines or classes. But, that is not an excuse not to exercise. In fact, studies show that is very beneficial to have spurts of exercise sprinkled throughout your day. And, some of the activities you may already be doing can count. For example, completing household chores such as sweeping the floor, tidying your home and washing the dishes count as physical activity.
Staying active in all stages in your life is important to stay independent and healthy. It is especially important as you hit age 70 and older because your body naturally grows weaker during this stage of life. The only way to combat weakness is through regular exercise. You can live a pain-free, energetic and fabulous life at 70 and beyond, as long as you have the right routines set up! Speak to our LivingWell team today to get started.
Written By:
Shaquelle Thomas, Registered Kinesiologist
