“You.  Yes, I am talking to you. Put down the remote, throw the Twinkies in the trash, grab a pair of sneakers, and let’s go.”

“Go? Go where?”

“Outside.  You remember. Fresh air, sunshine.  The whole nine yards.”

“But, but, I will miss Springer.  It’s a repeat of “I Married My Cousin… 

He’s My Sister’s Baby Daddy Too!”

“Stop with the excuses. You have earbuds. Put it on your phone.”

Staying active is the best way to stay strong, mobile, and healthy as one ages. Exercise supports heart health, improves cognitive function, reduces inflammation, and prevents falls.

Seniors sixty-five years young and up engaging in 1–3 hours of leisure-time physical activity per week incur annual healthcare costs of $1,365 less, on average than those with less than 1 hour of activity per week. Increasing that to 7 hours weekly saw health care costs drop by $2,079 annually. ⁽¹⁾

Exercise is the ultimate low-cost public health prevention strategy. Combating lifelong harmful human actions (pizza and beer three nights a week for dinner, for example), aging, and neurodegenerative conditions is a full-time job. Incorporating aerobic activity, resistance training, enhanced flexibility, and balance are the ultimate preventatives against cognitive decline and deterioration.

Here, dear reader, we present the skinny on the activities and exercises that maintain strength, mobility, lifestyle, and an independent Granny for years to come.

Exercise, Shmecurcise. I’m Old. Leave Me Alone.

Sorry Boris. Life does not work that way. Physical activity is the most significant factor in preventing cognitive and neurodegenerative diseases. Engaging in a regular exercise regimen, specifically 150 minutes of moderately intense exercise per week, reduces the risk of developing dementia and Alzheimer’s disease among individuals aged 65 and older by approximately 28% and 45 %, respectively. ⁽²⁾

Physical activity:

• Hones one mental acuity boosts cognitive performance while staving off age-related brain decline. Exercise increases cerebral blood flow, generates new brain cells, and triggers the release of neuroprotective proteins. ⁽³⁾
• Decreases the Risk of Chronic Disease: Regular exercise strengthens the heart and elevates mood while reducing the risk of diabetes, cancer, Alzheimer’s disease, and Parkinson’s disease. ⁽⁴⁾
• Prevents Falls and Injuries: Flexibility and balance exercises protect us from falls and/or injuries. (5)
• Muscle Preservation: Maintaining muscle mass is essential for preserving mobility, independence, and overall health in adults over 65. Adequate musculature keeps us going, supports bone health, and results in a 40% to 70% decreased incidence of heart attacks and strokes. ⁽⁶⁾
• Promotes Heart Health: Regular physical activity correlates with a 27% reduction in relative risk of cardiovascular mortality. ⁽⁷⁾
• Boosts Overall Well-being: Regular exercise significantly improves mental health by reducing symptoms of anxiety and depression while enhancing cognitive function, memory, and processing speed. ⁽⁸⁾

Enough With the Guilt. I Will Give It the Old College Try. Where Do I Begin?

Starting an exercise routine after many years of inactivity can seem daunting, but it can also present an exciting opportunity for growth and change. Focus on success. You can do this! A positive mindset is crucial for your progress toward healthy, empowering habits.

Start slow. Do not pick up the heaviest weight you can and try to lift it. You will not transform yourself into a champion gymnast in two weeks.

Choose enjoyable activities. You got this! Gradually, day after day, week after week, your doubts will fade. Your apprehension will turn into confidence. Three months in, you cannot wait to hit the gym or the pavement. Sooner rather than later, missing an exercise session will become your latest obsession.

For middle-aged and older adults, here is the 10-40:

1. Low-Impact Strength Training ⁽⁹⁾

Maintaining strength is crucial for mobility, independence, and bone health. Older adults do not have to follow Charles Atlas-type weight-lifting programs to see benefits. Our “start low, go slow” approach is practical for building strength and improving bone density without risking injury.

Best Strength Exercises:

• Chair squats increase leg strength for greater mobility.
• Wall push-ups strengthen the upper body with less strain.
• Resistance band exercises build muscle without straining joints through constant resistance.
• Water resistance exercises create strength without damaging impact.

Weight Training Basics:

• Free weights: Dumbbells, barbells, and kettlebells. Remember our mantra. “Start low (weight), go slow (repetitions).”
• Weighted medicine balls or sandbags add pressure for enhanced outcomes without added time expenditures.
• Weight machines: Stationary gear that can be adjusted for different muscle groups.
• Bodyweight exercises, including planks, leg raises, and wall sits for core strength.

2. Swimming and Water Aerobics

Swimming is one of the best exercises for building endurance, strengthening muscles, and protecting joints. Water-based activities allow resistance without the pressure of weight-bearing exercises, decreasing the risk of falls and injuries.

Our Favorite Water Exercises:

• Swimming laps improve cardiovascular endurance.
• Water aerobics enhances flexibility and balance.
• Aqua jogging strengthens legs without strain on fragile joints.

3. Yoga and Essentrics

Fall prevention relies on maintaining flexibility and balance. Yoga, pilates, tai chi, and qi gong improve neurocognitive function and neuronal plasticity. Yoga and Essentrics enhance mobility, flexibility, and coordination.

Our Top Practices for Mindful Movement:

• Chair yoga enhances flexibility and respiratory reserve.
• Tai Chi improves balance and coordination with slow, fluid movement.
• Essentrics is a whole-body movement class that awakens cells to unlock the body’s potential and builds and stretches muscles for pain-free movement. ⁽¹⁰⁾

4. Walking

Walking is the easiest, most beneficial way to boost heart health, lift mood, and extend life. Walking 30 minutes daily decreases heart disease, dementia, and depression risk. ⁽¹¹⁾

To Get the Most Out of Your Walk: ⁽¹²⁾

• Walk on uneven ground to improve balance.
• Use walking poles to engage upper body muscles.
• High-intensity interval walking, the walk version of high-intensity interval training, alternates slow and fast pacing to build endurance.

5. Balance and Core Work

Falls are the biggest threat to independence in older adults. Targeted exercises significantly lowers the risk of falling.

Our Best Balance Exercises: ⁽¹³⁾

• Heel-to-toe walking enhances coordination and stability.
• Standing on one leg improves balance (Hold onto something if necessary!).
• Gentle Pilates or core exercises strengthen posture and stability muscles.

6. High-Intensity Interval Training  (HIIT) ⁽¹⁴⁾

High-intensity interval Training (HIIT) is the most effective aerobic regimen to boost brain function and enhance mental performance. HIIT alternates short bursts of high-intensity activity with brief recovery periods. It stimulates the production of Brain-Derived Neurotrophic Factor (BDNF), a vital protein supporting nerve cell health. ⁽¹⁵⁾ Higher levels of BDNF are associated with advances in learning memory, brain resilience, and neuron regeneration. ⁽¹⁶⁾

High-intensity interval training is the most effective way to boost BDNF production. ⁽¹⁷⁾

The “How To” of HIIT:

1. Start with 3-5 minutes of light jogging or a brisk walk to warm up.
2. Sprint or walk as fast as you can for 30 seconds.
3. Slow down to catch your breath for 30 seconds.
4. Repeat the cycle.
5. Attempt to increase the sprint cycle by 1-2 seconds every 10 cycles to increase endurance.

Running, fast walking, cycling, climbing stairs, rowing, and bodyweight exercises fall under high-intensity interval training. Begin with two to three sessions a week.

Consistency Builds Your Exercise Habit

Incorporate exercise into your daily routine to achieve a long-term commitment to exercise.

Tips for Staying the Course:

• Find the Right Time: Some prefer morning workouts. Others are energized in the evening.  Find whatever works for you.
• Keep moving throughout your day: Walk or bike to work instead of driving.  Take the stairs instead of the elevator.  Don’t forget to add short activity breaks throughout the day.
• Set clear goals: Increasing endurance, building muscle, or improving flexibility is how to keep motivated.

Final Thoughts

Exercise is the perfect antidote to stay healthy and prevent injuries as we age. A balanced program incorporating strength, flexibility, cardiovascular, and balance training improves mobility, reduces fall risk while increasing longevity. Small daily routine changes lead to a healthier, more active you.

You Still Here?  I thought I told you; Go out and play.

References

1. Diarmuid Coughlan, Pedro F Saint-Maurice, Susan A Carlson, Janet Fulton, Charles E Matthews – Leisure time physical activity throughout adulthood is associated with lower medicare costs: evidence from the linked NIH-AARP diet and health study cohort: BMJ Open Sport & Exercise Medicine 2021;7:e001038.
2. Quigley A, MacKay-Lyons M, Eskes G. Effects of Exercise on Cognitive Performance in Older Adults: A Narrative Review of the Evidence, Possible Biological Mechanisms, and Recommendations for Exercise Prescription. J Aging Res. 2020 May 14;2020:1407896. doi: 10.1155/2020/1407896. PMID: 32509348; PMCID: PMC7244966.
3. Liu PZ, Nusslock R. Exercise-Mediated Neurogenesis in the Hippocampus via BDNF. Front Neurosci. 2018 Feb 7;12:52. doi: 10.3389/fnins.2018.00052. PMID: 29467613; PMCID: PMC5808288.
4. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/#:~:text=Whatever%20your%20age%2C%20there’s%20strong,death%20by%20up%20to%2030%25.
5. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358#:~:text=Physical%20activity%20can%20go%20a,stands%20from%20high%2Dtraffic%20areas.
6. https://www.health.harvard.edu/staying-healthy/a-guide-to-combatting-sarcopenia-and-preserving-muscle-mass-as-you-get-older#:~:text=Preserving%20muscle%20mass%20as%20you%20age%20is%20crucial%20to%20helping,or%20ease%20lower%20back%20pain.
7. https://www.escardio.org/Councils/Council-for-Cardiology-Practice-%28CCP%29/Cardiopractice/physical-activity-for-cardiovascular-prevention?utm_source=chatgpt.com
8. https://www.cdc.gov/physical-activity/features/boost-brain-health.html#:~:text=It%20can%20improve%20memory%20and,to%20those%20who%20are%20active.
9. https://www.litmethod.com/blogs/boltcut-blog/low-impact-strength-training#:~:text=Low%2Dimpact%20strength%20training%20is%20a%20form%20of%20exercise%20that,one%20foot%20on%20the%20ground.
10. https://essentrics.com/
11. Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-3239. doi: 10.1007/s11357-023-00873-8. Epub 2023 Jul 26. PMID: 37495893; PMCID: PMC10643563.
12. https://www.betterhealth.vic.gov.au/health/healthyliving/walking-tips#:~:text=into%20your%20lifestyle.-,General%20walking%20tips,Do%20a%20few%20stretching%20exercises.
13. https://www.goodrx.com/well-being/movement-exercise/exercises-improve-balance-poses-stability
14. https://www.webmd.com/fitness-exercise/high-intensity-interval-training-hiit
15. Bathina S, Das UN. Brain-derived neurotrophic factor and its clinical implications. Arch Med Sci. 2015 Dec 10;11(6):1164-78. doi: 10.5114/aoms.2015.56342. Epub 2015 Dec 11. PMID: 26788077; PMCID: PMC4697050.
16. https://www.alzinfo.org/articles/prevention/6-minutes-to-better-brain-health/#:~:text=Exercise%20is%20known%20to%20raise%20levels%20of%20BDNF.&text=%E2%80%9CWe%20found%20that%20the%20brief%2C%20intense%20exercise,fasting%2C%E2%80%9D%20said%20the%20lead%20investigator%2C%20Travis%20Gibbons.
17. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity
18. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=Recommended%20levels%20for%20health%20benefits&text=Muscle%2Dstrengthening%20activities%20on%202,%2C%20shoulders%2C%20and%20arms).&text=Vigorous%2Dintensity%20aerobic%20activity%20(such,and%2015%20minutes)%20every%20week.