Aging and the Benefits of Exercise

It's no secret; the older we get, the more our bodies change, and often these changes can be uncomfortable and unpleasant. Aging can take a toll on our mood, energy, dexterity, flexibility, and much more. For some individuals, aging can more heavily impact aspects of our physical health such as our bone strength, muscle strength, and mobility, while for others, aging may more intensely impact mental health, influencing things like mood, anxiety, and depression. It can be difficult to find the exact diets, routines, or hobbies that can optimize our health as we age. While aging gracefully looks different for each individual, research shows that exercise can benefit all areas of development throughout the process of aging.  Although it can be difficult to know where to start, participating in a pilates class, attending a kinesiology session, or speaking to a registered massage therapist or physiotherapist can help you understand the unique needs for you and your body.

How can aging affect my body?

While aging looks and feels different for each individual, there are a few general experiences that many people can relate to as they age.

• Loss of strength- A common experience associated with aging is the loss of bone strength and muscle strength. As we age, we begin to lose minerals in our vertebrae and bones, which cause them to become weaker.  Our muscles become weaker as the fibers of our muscles shrink and our joints become stiffer as the fluid surrounding them decreases with age. This can cause our bodies to become inflexible, stiff, and rigid, which can add to the discomfort we feel as we age.
• Increases in injuries- Another byproduct of loss of strength is an increase in the rate and severity of injuries as we age. As our bones become more brittle, our limbs become less flexible, and our reflexes deteriorate, we can become prone to more accidents that lead to serious injuries such as sprains, fractures, and bone breaks.
• ‍Increases in health problems -As we get older, our risk for certain diseases and illnesses can increase. Some of these health problems associated with aging can include osteoporosis, diabetes, stroke, heart disease, certain types of cancers, and Alzheimer's disease. Not only can these health problems impact you in the moment, they can cause long-lasting effects which can impact your quality of life.
• Fluctuations in weight- Steady increases or decreases in weight can be intimidating to deal with, especially when these fluctuations in weight are caused by aging. On average, both men and women tend to gain weight during early to mid-adulthood, and lose weight later in adulthood. This can be due to the loss of muscle mass and increase of fat tissue, which can cause changes in our weight as we age.
• ‍Fluctuations in mental health - The physical changes that come with aging can be uncomfortable, stressful, painful, and even debilitating. Many adults find that the older they get, the less independent they become, which can be a truly frustrating experience. There is a high correlation between how we feel physically and how we feel mentally, which can contribute to the fluctuations or declines in mental health that people feel as they age.

What is exercise?

While this may seem like a silly question, it is important to understand how to move your body in order to increase the benefits of those movements. Exercise is a type of physical activity that aims to maintain or improve areas of the body through purposeful and repetitive movements. In other words, exercise is not only defined as physical movement, it is specifically when an individual sets aside time and energy to engage in physical movements that increase heart rate or strengthen the body.

When we exercise, we should plan the activity and then follow through by expending our energy in a meaningful way to complete the activity. By doing this, we can make exercise beneficial for the body, as well as the mind. Although this can sound daunting, exercise can be as easy as going for a walk around Richmond Center Mall, bouncing a basketball at South Arm Community Centre, or riding an exercise bike at Minoru Center for Active Living.

‍Why is exercise important?

Regularly engaging in physical activity at any age can greatly benefit both the mind and the body, no matter how old you are. The following are some benefits of exercise specifically associated with aging.

• Strengthening the body: By engaging in exercise on a regular basis, you can build your muscle strength and bone strength, which can improve your quality of life on a daily basis. Strengthening can help with daily tasks such as dressing, showering, lifting groceries, and taking out the trash.
• Reduce the risk of illnesses and diseases: Not only can exercise improve our strength, it can also improve our health and immunity. Research has shown that individuals who regularly exercise are less likely to contract seasonal illnesses such as a cold or the flu, as well as non-transmittable diseases such as cardiovascular disease, type-2 diabetes, and certain cancers such as bladder or kidney cancer.‍
• Prevent injuries: We are more prone to injuries as we age. Exercise can decrease that risk by improving our reflexes, mobility, balance, and functional abilities. In addition, the more we exercise, the quicker we will be able to recover when we do have a strain, sprain, or fracture.
• Weight regulation: Exercise has been shown to help regulate weight loss and gain by increasing the number of calories expended and working with other systems in the body such as hormones and appetite to optimize the balance of energy taken in and expelled throughout the day.‍
• Improve mood and mental health: Not only can exercise improve our bodies, it can also improve our minds. Research shows that regularly participating in physical activities can lower feelings of anxiety and depression, and can increase feelings of relaxation and happiness.

‍What does exercise look like for me?

There are so many ways to include exercise into your weekly routine, no matter your lifestyle, activity level, or physical ability.  Richmond has so much to offer when it comes to community spaces that allow individuals to exercise at their own pace.  For those of us that enjoy using the exercise equipment available at fitness facilities, local community centres such as South Arm, Thompson, Minoru, and Steveston all have a fantastic variety of equipment such as exercise bikes and treadmills.

Local community centres also often provide a plethora of classes that can help you stay active while connecting with others.  For example, in the Richmond Recreation Guide, you can sign up for dance classes, yoga classes, swimming lessons, and Tai Chi lessons, all of which can help you enhance muscle strength, mobility, and bone health.  Each season, the city of Richmond comes out with a seasonal leisure guide which outlines the classes being offered for the next three months. Beginning to exercise can be as easy as signing up online or in person at your local community center!

For those of us that enjoy the simplicity of going for a walk, there area number of beautiful trails and parks around the city that you can utilize as you engage in intentional physical activity. For example, the West Dyke Trail or Paulik Park are all wonderful locations for a nice walk by yourself or with your loved ones.  If you prefer smooth, paved ground that is brightly lit and easy to walk on, the Minoru Track is an easily accessible and well maintained location.

Another way to stay active for those of us that enjoy nature is gardening. Gardening can be done at home or in the community, and can be a great way to stretch and strengthen through repetitive movements while engaging with the natural world around us.  The Richmond Garden Club hosts weekly meetings for gardeners of all levels and abilities, while the Richmond Community Gardens Program has numerous locations around the city, offering spaces for individuals or families to garden together at their own leisure and pace.

If you are unsure of what type of exercise is right for you, utilize the therapeutic services in your area, such as booking an appointment at Evolve Therapeutic.  Meeting with one of our registered massage therapists, physiotherapists, chiropractor, acupuncturist or kinesiologist can help you understand the abilities and needs unique to your body. Through different techniques, each practitioner can help with the discomfort associated with aging, while providing you with the tools you need to stay active as you age.

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Book an appointment with Evolve Therapeutic to understand how exercise can benefit you!

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