Exercise And Aging: How To Stay Fit And Safe

Mohit Negi, MD

Geriatrician, University of Maryland Baltimore Washington Medical Group – Adult and Senior Care at Millersville

Exercise and healthy aging go hand in hand. While healthy lifestyle choices, such as exercising regularly or following a healthy eating plan, can’t reverse aging, they can slow and smooth the process.

Whether you’ve been exercising for decades or want to make it a new habit, you’re never too old to keep moving.

Why Aging Muscles and Bones Need Exercise

The anti-aging effects of exercise extend to your musculoskeletal system. Muscle mass and strength peak by your mid-30s and then enter a steady decline. Known as sarcopenia, age-related muscle loss can reduce your mobility. Strength training, such as lifting weights or using resistance bands, enhances the function of muscle cells and improves the tissues’ ability to contract. This can help counter the effects of sarcopenia.

Your bones, too, change with age. You start losing bone mass around age 40, about 10 to 15 years after reaching peak bone mass. If you lose bone mass faster than your body can replace it, you may develop osteoporosis, a condition in which bones become weak and more likely to fracture. Subjecting your bones to force through strength training and weight-bearing exercises, such as walking or playing pickleball, prompts your body to build more bone. As a result, you may be able to reduce your osteoporosis risk.

Building a Broad Exercise Base to Fight the Effects of Aging

Whether you’re an experienced exerciser or just getting started, it can be easy to fall into a pattern of focusing on one activity or type of exercise, such as running or lifting weights. That’s better than being inactive, but it means you’re missing out on all the rewards of exercising. To get the most out of physical activity, older adults should incorporate three types of exercise into their weekly workout schedule.

• Aerobic exercises. Also known as endurance exercise or cardio training, aerobic exercise can help improve heart and lung function. Great forms of aerobic exercise for older adults include swimming, playing tennis and brisk walking. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week.
• Strength exercises. Make time for strength training at least two days per week so you can depend on your muscles to support your active life.
• Balance exercises. Activities such as standing on one foot while holding the back of a chair or a table can help you become more sure-footed and less likely to fall.

Don’t forget to include flexibility exercises. Stretching important areas of your body, such as the back and legs, can make performing daily activities easier and help you reduce your risk of injury so you can enjoy the full benefits of these exercises.