Episode 19: The Benefits of Physical Exercise & How to Stay Active
Introduction
Physical exercise is good for your body and your brain. In this episode, we’ll be talking about the benefits of regular exercise and different ways you can get your body moving. The content from this episode was originally a guest blog post written by Jackie Cotton – a physiotherapist (see the original blog post by clicking here). Jackie has worked both in rehabilitation hospitals and in the community, helping people with neurological conditions (e.g., stroke, brain injury, Parkinson’s disease), musculoskeletal problems, and individuals who have spent prolonged periods in hospital with multiple health problems. At the time Jackie wrote the original guest blog post, she worked with older adults in a rehabilitation context to maximize their physical function and ensure safe reintegration back into the community. Given her expertise, we are re-sharing some of the excellent information Jackie Cotton provided about physical activity and resources on how to stay active.
Benefits of Physical Exercise
The benefits of physical exercise can be both physical as well as mental and are especially important for the aging population. As you age, there is a decrease in muscle, bone and joint health, as well as an increase in levels of inactivity. Below we share 7 benefits of regular physical activity:
1. Improved mood and mental health
Exercise has been shown to decrease levels of anxiety and depression, as well as help to improve sleep and increase energy levels.
2. Positive impact on brain health and memory
As we age, changes occur in the brain that are associated with decline in cognitive function. Physical exercise has a role is preserving cognitive performance in older adults.
3. Improved functional independence and reduced falls risk
Falls are the number one cause of injury in older adults and can result in lower levels of independence. Exercise can help to improve overall strength, balance, and physical fitness, which allow people to maintain independence for longer and reduce risk of falls and injury.
4. Reduced morbidity and mortality of chronic disease
Physical inactivity is a primary cause of most chronic diseases. Exercise has been shown to decrease the risk of diabetes, cardiovascular disease, and some cancers. “Exercise is medicine” and can help lower blood pressure, improve cholesterol, and control blood glucose.
5. Increased opportunities for socialization
Exercising with other people is a good way to get motivated and it also provides an opportunity to socialize with others and remain an active participant in your community.
6. Improved muscle and bone health
Exercise can help reduce rates of muscle atrophy and loss of bone density that naturally occurs with aging. By exercising and improving muscle and bone strength, you can help to reduce the risk of fractures that are common and often more debilitating in older adults.
7. Reduced chronic pain
It was previously believed that rest and inactivity was the solution for pain. However, recent studies have shown that exercise can decrease chronic pain, such as low back pain and fibromyalgia.
Activity Guidelines and Ways to Keep Active
The Canadian Physical Activity Guidelines for older adults (aged 65 and older) recommend an accumulation of “at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more” (link below). It is also important to include strengthening and flexibility exercises at least 2 days a week. Moderate-intensity exercise causes you to “sweat a little and breathe harder”, such as brisk walking or biking. Vigorous-intensity exercise causes you to “sweat and be out of breath”, such as swimming or cross-country skiing. You can download the guidelines by clicking here.
If you are just starting out with an exercise routine, it is important not to be overwhelmed by the recommendations. Start slow with low- or moderate-intensity activity, and then build up your activity time and intensity as able. Going for a daily walk is a good way to start! If you have any pre-existing health conditions, check with your doctor or a physiotherapist for specific recommendations regarding exercise.
Tips for Exercising
When exercising, it is important to do a warm-up and cool down to allow your body to adjust to different activity and help prevent injury. When planning your weekly physical activity, try to have a combination of aerobic exercise, strengthening, flexibility, and balance.
Aerobic
Aerobic, or cardiovascular, exercise is defined by the American College of Sports Medicine as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature”. Aerobic exercise should be done at least 5 days a week and includes activities that make you breathe heavier, such as walking, biking, swimming, dancing, elliptical, and jogging.
Strength
Strengthening exercises do not have to be intimidating. Use your body weight, resistance bands, or small weights, and try to focus on major muscle groups of your upper and lower body as well as your core. To see some examples of strengthening exercises you can do yourself with minimal equipment, click here.
Flexibility
Flexibility is something that is often overlooked, but can be maintained with simple daily stretches or activities like yoga. There are yoga classes available for all ages and abilities, including seated yoga (click here to see a YouTube video). To see examples of a variety of flexibility exercises that may be appropriate for you, click here.
Balance
Balance exercises are important to incorporate into your weekly schedule. To help improve your balance you have to challenge it; so, it is important to do balance exercises in a safe environment where you have arm support, as needed. There are many falls prevention exercise classes (click here for some examples), as well as Tai Chi classes (click here for some Toronto-based Tai Chi options – registration prices and availability vary), which both focus on exercises to help improve your balance. You can also do balance exercises on your own, click here for some suggestions.
It is always hard to build new habits and stay motivated. Here are three key methods to increase the likelihood of success:
1. You’re much more likely to continue doing an activity you enjoy; so, find something you like to do! Try to find friends or family that you can exercise with to help motivate you.
2. Create a set sequence of events that snowball into each other – e.g., step 1: put your running shoes on. The first step in the cascade should always be so easy that you can’t say no.
3. Create a schedule for the week. This doesn’t have to be a strict schedule – but, it is useful to know when you have blocked time to get in some exercise.
There are many barriers to exercise such as, pain, fear of failure, not always seeing immediate benefits, thinking it’s too difficult, or fear of the unknown. Some ways to push pass these barriers are educating yourself about the benefits of exercise and a safe way to do it. Reading this blog post is a good first step! You can also speak to your doctor or a physiotherapist to learn what exercises may be best for you. There are many misconceptions about exercise causing pain or making you more tired, but the right exercises can actually reduce pain and give you more energy! Exercising with a friend or joining a class is a good way to keep you accountable, but also having other people with you may help you feel more comfortable and get you to try new things.
Resources for Exercise and Community Programs
There are many options for seniors to work towards the recommended physical activity guidelines and stay active. So, let’s chat a little bit about some excellent resources that are available in Ontario (Canada).
1. Seniors (age 65 and older) can receive government-funded physiotherapy services to help recover from illness, surgery, or injury. Physiotherapy services should be considered as a tool to help maintain physical function and flexibility as you age, which can assist in preventing injury.
2. The Ontario government also funds free exercise and falls prevention programs for seniors (click here for more information). You can find programs organized by location here.
3. Check out the TIME Program (Together in Movement and Exercise Program), which is run at various locations across Canada (click here for more information).
4. Look up the FUN Guide for ideas for drop-in or registered programs such a yoga, aquafit, dance and many, many more activities! Click here for more information.
5. Visit the City of Toronto website (click here) for up-to-date information on free, local activities – e.g., joining a walking group (click here for some Toronto-based walking group options).
TAKE HOME MESSAGE:
The benefits of physical activity and exercise are well researched and especially important for older adults to help reduce risk of disease and injury, maintain physical as well as mental functioning, retain independence, and improve quality of life.
It is recommended that older adults get 150 minutes of physical activity weekly or as Dr. Andrea likes to say – “move your body every day!”.