Exercise is a great tool for preserving cognitive and physical function. Getting into an exercise routine is important to stay healthy, but it can be hard to build the appropriate habits. Here are some tips on building a successful workout routine at any age:
- To get the most out of your exercise program, you should look to integrate four main pillars:
- Strength training: Use weights, resistance bands, or your own body weight to challenge your muscles. Proper form is important. If you are not sure how to start, consult a physical therapist or trainer to help you.
- Aim for 2-3 days per week
- Gradually increase the number of reps and slowly increase the amount of weight to achieve gains in strength
- Aerobic exercise: This refers to physical activity that increases your heart rate, breathing, and how much oxygen your body uses. This can include water aerobics, brisk walking, dancing, or riding a stationary bike.
- Aim for 30 minutes of moderate intensity activity 5 days per week Start with a shorter period and work your way up
- Even short periods of exercise can be helpful
- Balance: These exercises help strengthen the muscles that support balance. Beginners may need supervision from a physical therapist to help keep them safe. Exercises can include Sit-to-Stand, Standing with feet apart, then with feet together then on one foot at a time.
- Aim for a few minutes of balance training at least two to three days per week
- Helps reduce risk of falling as you age
- Flexibility: Stretching enhances the range of motion in your muscles and joints.
- Aim to stretch before and after workouts, holding each position at least 30 seconds
- Exercises like yoga and pilates can also help improve flexibility
- Before starting a new exercise program, consult with your NTPHP physician.
- If you are new to exercising, consider starting with a trainer who is familiar with your age group.
- For elderly individuals, beginning with a physical therapist is a good way to ensure improvement and reduce risk of injury.
- Some muscle soreness is to be expected with exercise, but if any activity is causing pain, stop and make adjustments to your exercise plan.
- Make exercise enjoyable! Find activities that are fun and engaging. Pair your workouts with your favorite music, podcasts, or TV shows.
- Find an accountability buddy to work out with – whether it’s going to the gym together or enjoying a brisk walk and conversation.
