IT’S NEVER TOO LATE
Exercise is good for you, even if you’re starting in your 60s (and beyond)
If you’ve been active all your life, give yourself a pat on your toned back. The evidence shows that exercise offers a host of physiological and mental health benefits, including a lower risk of cardiovascular disease and diabetes.
But what if you’ve been less than active — perhaps the nature of your work means long periods of sitting or commuting. Or maybe you were active when you were younger but fell off the exercise wagon. Is it worth it in your 50s, 60s or beyond to make exercise part of your routine?
The answer is yes. “There’s not a tipping point of when exercise is especially beneficial or when all is lost,” explains Allana LeBlanc, a certified exercise physiologist and physical activity expert at PartipACTION. “Even if you’re 55 and you decide you’re going to start a walking program, you can reap the benefits of physical activity throughout your life.”
You should get your doctor’s okay before starting a new regimen. But if you need a little motivation, here are some of the benefits of taking up regular exercise — at any age.
Heart health
Your heart is a muscle, so you have to work it to make it stronger and healthier. As your heart becomes stronger, it gets more efficient at pumping blood. That means with each beat, it pushes out more blood, so it doesn’t have to beat as fast, which keeps your blood pressure under control. A stronger heart also does a better job of getting oxygen from your blood, making it easier for you to be active without getting winded. Plus, exercise helps your blood flow better through the small vessels in your heart, lowering your risk of heart attack.
Mental health
Being physically active is not only good for your body, it also boosts your brain. Research shows that exercise can increase your ability to learn, concentrate and focus — areas many of us worry about as we age. How does it work? When you get moving, you increase blood flow to the brain, so that you think more clearly. Also, that same increased blood flow enlarges the hippocampus — the part of the brain responsible for memory. Finally, when you exercise, you build the connections between the nerve cells in your brain. This helps strengthen your memory.
There’s also a wealth of research showing that activity reduces stress and can ease mentalhealth symptoms associated with depression and anxiety. Plus, exercise is a great way to ensure a better sleep — just avoid strenuous activity a few hours before bed or you might be too revved up to settle down. Quality sleep is essential to physical and mental health, and many of us struggle to fall and stay asleep as we age.
Physical health
Aging is also linked to a loss of muscle mass. But fighting back is as simple as getting moving — think of it as a use-it-or-lose-it proposition. Maintaining muscle (or, better yet, building it) not only strengthens your body, it also improves balance and coordination. That can reduce your risk of falling — particularly important for those with osteoporosis. And getting active burns calories, helping to keep your weight in check and prevent type 2 diabetes.
Another concern associated with aging and inactivity is bone loss. Consider adding resistance or strength-training exercises to your routine a few times a week. Both can help you maintain your bone mass, important in fending off osteoporosis.
Bringing it all together
“In an ideal world, we’d all be physically active, starting in childhood and carrying on throughout our adult lives,” says LeBlanc. “But that’s not usually the case. The good news is it’s 100 per cent beneficial to be active at any age.” And it’s as easy as slipping on your running shoes and heading out for a walk in your neighbourhood. Not only will you be helping your heart, muscles and bones, says LeBlanc, you’ll also have more energy and confidence.