Making the decision to adopt a healthier lifestyle and commit to regular exercise could be daunting, particularly as you age, but scientists have recently found that it’s never too late to improve your health and well-being.
How Exercise Keeps You Healthy
A study conducted in England, involving around 3,500 participants, discovered that incorporating high-intensity exercise into your routine at least once a week can triple your chances of staying healthy during the subsequent decade—no matter how old you are when you start.
However, the critical component is to maintain regular exercise. According to researcher Mark Hamer at the University College London, “You do lose the benefits (of exercise) if you don’t remain active” (source).
One clear illustration of this point is the link between exercise and breast cancer in older women. An eight-year study found that women who participated in an exercise program had a 10% decreased risk of invasive breast cancer compared to those who didn’t exercise. Conversely, women who exercised when they were younger but stopped as they aged didn’t experience a lower risk of cancer. The crucial lesson here is that maintaining some form of exercise as you age, even if it’s only walking, can have a significantly positive impact on your health.
Breaking the Exercise Barrier
It’s a well-known fact that regular exercise offers numerous health benefits, such as reducing the risk of heart disease, diabetes, and certain cancers. Furthermore, exercise can also improve mental health by reducing symptoms of depression and anxiety. Despite these benefits, surveys show that four out of five Americans don’t get enough exercise. Many believe that they’re too old to start exercising, leading them to miss out on the potential health benefits it can provide.
However, the earlier study discussed proves the widespread belief that older individuals can’t improve their health through exercise to be false. Not only is it possible to achieve better health through regular exercise, but the benefits are also substantial.
Getting Started: The Right Way
Embarking on a new exercise routine can be challenging, especially if you’ve been inactive for some time. Luckily, there are a few simple steps to safely begin exercising and reaping the benefits for years to come.
- Consult your doctor: Before starting any new exercise program, discuss your plans with your primary healthcare provider, particularly if you have pre-existing health conditions or have been inactive for a long period.
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Choose low-impact exercises: Start with low-impact activities like swimming, walking or cycling to gently ease into exercising. These types of exercises are easy on the joints and can be easily tailored to your fitness level.
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Set realistic goals: Begin with achievable targets and gradually increase the intensity and duration of your workouts, allowing your body time to adjust to the new routine. Regular progress will help build your confidence and enhance your motivation.
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Incorporate strength training: Including strength training exercises, such as free weights or bodyweight movements, can improve your muscle mass and bone density, reducing the risk of falls and fractures as you age.
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Consider balance and flexibility exercises: To further reduce the risk of falls and injuries, include exercises that focus on balance and flexibility, such as yoga, tai chi, or pilates. These activities can also be beneficial for mental health, offering relaxation and stress relief.
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Stay consistent: To make exercise a permanent part of your lifestyle, remaining consistent is crucial. Establish a routine that establishes a regular exercise schedule, and incorporate workouts that you enjoy to ensure you’re more likely to stick to it.
Living a healthy lifestyle and incorporating regular exercise into your daily routine can seem daunting, but remember that it’s never too late to start taking steps towards a healthier you. No matter your age, background, or fitness level, dedicating time to your well-being will elevate your physical and mental health as you age, encouraging a happier, more fulfilling life.
