Learn how adding just 10 to 15 minutes of physical activity to your day can help you age well.
By ParticipACTION
There may be some things we don’t look forward to about getting older. But there’s still plenty to celebrate. Each birthday candle represents an achievement and an accumulation of life experiences, memories and time spent with loved ones.
That’s not to say that aging doesn’t bring some challenges. As we get older, we may tire more easily and experience a few nagging aches and pains. But choosing to move your body each day can help you feel better for longer. Living an active lifestyle can help you build and maintain strength and endurance. It can also protect your mental fitness and mobility as you age.
4 ways exercise helps you age better
With regular physical activity, you’ll simply age better. According to ParticipACTION, here are four ways getting your heart rate up each day helps:
1. Exercise protects your brain. Maintaining an active lifestyle may play an important role in preventing the cognitive decline that can come with age. Physical activity helps create new cells in the part of the brain responsible for memory and learning. This means in addition to keeping you sharper, it may help reduce your risk of dementia.
2. Exercise makes you feel happier. Moving our bodies comes with a powerful chemical reaction that makes us happy better. Our brains flood with feel-good chemicals that make us smile more and laugh more. In fact, an active lifestyle is linked with greater life satisfaction across age groups. According to the 2021 ParticipACTION Report Card on Physical Activity for Adults, any level of physical activity can prevent depression.
3. Exercise helps us love better and strengthens social connections. Getting active is a great way to forge social connections with friends, family and people within your community.
This can offset the risk of loneliness that can come if we’re not physically active. Getting out and being with other people is key to health and well-being, especially as we age. So, get out there for a walk, an aqua fitness class or a game of tennis.
4. Exercise helps you maintain mobility and independence. Physical activity can improve balance and strength and reduce the risk of falls and injury. Around 35% of people aged 65 or older fall each year in Canada, a risk that increases as you age. Muscle-building activities that focus on the major muscle groups twice a week is a good way to increase strength. This includes activities like lifting weights, working with resistance bands and cycling. Practicing yoga and tai chi can help maintain balance. As shared in the 2021 ParticipACTION Adult Report Card, exercises that target balance, gait and muscle strength can prevent falls in older adults.
However, not enough people in Canada are getting enough daily physical activity to enjoy these benefits. In fact, only 16% of adults aged 18 to 79 years are meeting the recommended guidelines for health-sustaining physical activity. Older adults can change that by adding 10 to 15 minutes of physical activity to their daily routine.
How much exercise should you have each day?
The Canadian 24-Hour Movement Guidelines recommends:
Adults aged 18 to 64 get 150 minutes of moderate-to-vigorous physical activity each week. That’s just 20 minutes a day.
Adults aged 65 and up are encouraged to reach 150 minutes each week as well. They should, however, prioritize daily movement, sleep (at least eight hours a night) and reducing sedentary time.
3 ways to add exercise to your routine
You don’t need to start training for a marathon to enjoy the benefits of physical activity. Here are three ways ParticipACTION suggests you start moving your body each day:
1. Go for a walk or ride around your neighborhood
One of the simplest ways to work physical activity into your day is to start walking. Go for a brisk 20-minute walk that gets your heart rate up and helps you produce a light sweat. A bike ride is another way to get your heart rate up. It also works the muscles of your lower body. You can track your heart rate with your hand or by using a smart watch or fitness tracker. Getting outside is also a great way to improve your mood and lower anxiety.
2. Take up gardening
Yard work or gardening is a great way to combine physical activity with an enjoyable hobby. It gets your heart rate up and keeps you moving. It also comes with a few other perks. You’ll have a picture-worthy garden or yard. It can also calm your mind and support your immune system. Don’t have a backyard to tend? Look for a community garden in your neighbourhood.
3. Build strength
Adults benefit from at least two strength training sessions a week. You don’t need to invest in weights or equipment to strengthen muscles. Bodyweight exercises provide excellent opportunities to challenge large muscle groups. This includes push-ups, squats and lunges. Join an online group or check out your local community centre for free classes.
Final thoughts on adding exercise to your routine
Regular exercise plays an essential role in healthy aging. It’s beneficial for your physical, mental, social and emotional wellbeing. And if you can get your exercise in while outdoors and with friends— even better!