The Importance of Exercise in Aging Well
We have to fight to maintain musculoskeletal health as we age.
Why?
I’ve noticed that the people who age the best—whether it’s patients or family members—are almost always those who were intentionally moving throughout their lives. Whether they were golfers, walkers, tennis players, or simply loved staying active, they consistently prioritized movement.
Beyond that, there’s plenty of scientific research showing that exercise offers numerous health benefits that promote graceful aging. Regular movement helps reduce chronic diseases, minimizes pain, and most importantly, maintains functional ability—especially when we focus on purposeful, consistent activity.
In this episode, I’ll give an in-depth explanation as to why this matters and how you can incorporate intentional movement into your daily life for better aging.
Aging Gracefully with Functional Movements
Maintaining musculoskeletal health is essential for aging well. One of the best ways to ensure this is by focusing on functional movements. These movements are exercises that mimic everyday activities, such as squatting, pushing, pulling, and lifting. For example, a squat replicates the motion we use when sitting down or standing up from a chair, car seat, or toilet. The deadlift mirrors the act of picking something off the floor, while pushing and pulling exercises prepare us for real-life situations like moving objects or retrieving luggage from an overhead compartment. These movements are not just exercises—they are the foundation of our daily functioning.
As we age, our ability to perform these basic actions can diminish if we don’t actively train and maintain strength in these areas. Studies show that muscle mass naturally declines by about 3–8% per decade after the age of 30, and this rate accelerates even quicker after 60. This loss, known as sarcopenia, can lead to reduced mobility and an increased risk of falls or injuries. By incorporating functional movement training into our routines, we strengthen the muscles and joints needed for these motions, ensuring we can continue to perform them well into our later years. Without this proactive approach, we may find ourselves struggling with tasks that were once effortless.
The key to preserving functional movement is consistency. Regularly practicing these patterns not only builds strength but also enhances balance and coordination, which are critical for maintaining independence as we age. For instance, a strong squat can prevent reliance on assistance to stand, while training for a deadlift reduces the risk of back injuries when lifting objects. Investing time in functional fitness today lays the groundwork for a more active and independent future, ensuring that age is just a number and not a limitation.
Keeping Your Heart in Shape
Heart health is one of the biggest reasons to stay active as we age. Regular cardio exercises like walking, swimming, biking, or even dancing do wonders for keeping the heart strong. Just 30 minutes of aerobic activity, five times a week, can cut the risk of a heart attack by up to 35%. It’s a simple habit with huge benefits, and it doesn’t have to be complicated—anything that gets your heart rate up counts.
The reality is that heart disease is the top cause of death for most people, but regular exercise can help push that risk way down. Imagine having a heart attack at 87 instead of 65—or better yet, not at all. Activities like jogging, cycling, or even brisk walks make your heart stronger and keep blood flowing efficiently. It’s not just about living longer but also feeling better and more energetic while you do. A little movement now can go a long way toward a healthier future.
Staying Sharp
Brain health is something many of us think about, especially when it comes to conditions like dementia or Alzheimer’s disease. The good news? Regular exercise can make a real difference. Studies suggest that staying active can lower the risk of developing these conditions by around 30%. It’s not just about physical fitness—movement also boosts mental function, helping to keep the brain sharp and healthy.
Incorporating regular exercise into daily life doesn’t have to be complicated. Activities that support heart health like walking, jogging, swimming, or even dancing can also improve blood flow to the brain and support cognitive function. Beyond reducing the risk of Alzheimer’s, staying active also helps with focus, memory, and overall mental clarity. Exercise is a simple yet powerful way to take care of both body and mind as we age.
Preventing Falls
Balance is essential at every stage of life, but especially as we get older. As we age, the risk of falling increases, making balance exercises crucial to maintaining independence and reducing injury. Waiting until we feel unsteady or off balance in our 70s or 80s isn’t ideal—by that time, balance can become much more difficult to regain.
To keep balance sharp, it’s important to start training it now. Simple exercises like yoga, heel-to-toe walking, or stepping up and down a stair can significantly improve balance and reduce fall risk. For example, standing on one foot while stepping onto a stair and then back down can strengthen balance while keeping it functional and practical. These small, consistent practices will build the foundation for better stability as we age, ensuring we stay safe and maintain mobility.
Balance is a skill that, like any other, can be improved with regular practice. Incorporating even simple movements into daily life helps us maintain control and stability, reducing the likelihood of falls and the complications that can come with them.
Why 30 Minutes of Exercise a Day Matters for Longevity
Exercising for 30 minutes five times a week is backed by solid data, showing that regular movement can reduce the risk of dying by about 30%. This is especially important for living longer and healthier lives, as exercise helps lower the risk of diseases like cancer, heart disease, and dementia. Plus! While exercise alone doesn’t lead to dramatic weight loss, it’s crucial for maintaining a healthy weight in the long run.
Many people approach exercise with a focus on burning calories or managing weight, but it’s time to shift that perspective. Exercise isn’t just about aesthetics—it’s about improving overall health and well-being. Regular movement helps maintain heart health, supports mental clarity, and ensures we stay mobile and independent as we age.
In addition to these long-term benefits, exercise offers immediate perks like increased energy, better sleep, and reduced feelings of depression and anxiety. So, instead of seeing exercise as a chore, think of it as the key to a healthier, more vibrant life. It’s about feeling good and living well for years to come.
So, what type of exercise should we focus on?
Well, there are four main categories: strength training, cardiovascular exercise, flexibility, and balance. Each plays a crucial role in maintaining overall health and ensuring we age well.
Strength training, or resistance training, is essential for building and preserving muscle and bone mass. As we age, our muscles naturally shrink, so incorporating activities like yoga, Pilates, or weightlifting helps maintain muscle function and strength. It engages multiple parts of the body—upper body, core, and legs—and can be done with minimal equipment. Programs like GLP Strong, which offer accessible resistance training at home, provide a great way to get started with just 20 minutes twice a week.
Cardiovascular exercise is equally important for heart health. Activities that raise your heart rate, like walking, swimming, biking, and dancing, boost cardiovascular health and reduce the risk of heart disease. Combining this with strength training can offer a balanced workout regimen.
Flexibility and mobility exercises, such as stretching, yoga, and foam rolling, are crucial for maintaining a full range of motion as we age. These practices help keep joints and muscles flexible, ensuring that everyday movements, like reaching overhead or bending down, remain possible and pain-free.
Finally, balance training often gets overlooked but is vital for preventing falls and improving stability. Simple exercises, such as standing yoga poses or even incorporating balance drills into daily routines, enhance coordination and reduce the risk of injury.
How to Stay Active Despite Life’s Limitations
Many people want to incorporate exercise into their lives, but often face barriers that make it challenging. These barriers aren't always about a lack of motivation, but rather physical limitations, time constraints, or emotional struggles that can stand in the way.
Barrier 1: Mobility Limitations: Conditions like joint injuries, recent surgeries, or chronic pain can restrict the types of exercises a person can safely perform. These limitations can make traditional forms of exercise seem unattainable. However, guidance from physical therapists or personal trainers can help to accommodate needs and tailor a specific routine. Great modifications often involve low-impact activities like water aerobics, chair yoga, or gentle strength training exercises.
Barrier 2: Fatigue and Overcommitment: A common barrier to exercise is feeling too tired or overwhelmed by a busy schedule. Many individuals find it difficult to find time for physical activity due to long workdays, household responsibilities, and other commitments. Often it’s helpful to evaluate priorities and set aside even small windows of time for movement - think 10-15 minutes.
Start small and celebrate every step forward!
Your 10-Day Movement Challenge: Small Steps, Big Results
So here’s my challenge for you: Increase your movement by just 10 minutes a day for the next 10 days. It builds consistency and forms a habit. You can stick with the same activity or try something new each day—like yoga, a Peloton workout, GLP Strong, or weights. If you’re already active, push yourself to do a bit more.
Research shows the more you move, the more benefits you get! So, unless you’re already doing 400-500 minutes of exercise a week, let’s add 10 minutes to your routine. Whether it’s lengthening your current workout or extending a dog walk, every extra minute counts. Can’t do 10 minutes? Start with just one! Let’s keep moving!
Movement is one of the best investments in long-term health and independence. No matter where you are in your fitness journey, every step counts. Start small, stay consistent, and make every day an opportunity to move toward a healthier future!
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