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.
