Today, with advanced age, there is a tendency towards a lifestyle of being less active and more inactive. However, as in all age groups, doing sports in advanced ages has many health benefits. It is not a life-threatening risk only after it is done in accordance with the underlying health and condition. So what are the benefits of doing sports at an older age?
Facilitates weight loss: Metabolism slows down in advanced ages. Exercising both accelerates metabolism and increases fat burning by increasing muscle mass.
It reduces the damage caused by diseases: By exercising, the immune and digestive system is strengthened. Control of diabetes and high blood pressure becomes easier. It reduces the risk of certain types of cancer and Alzheimer’s disease.
Increases balance and flexibility: In this way, it increases muscle-joint coordination and reduces falls that cause traumatic results in older ages. It soothes the problems of joint diseases.
Improves sleep quality: Regular exercise accelerates falling asleep, sleep more deeply and feel more energetic in the morning.
Increases self-confidence: Exercise suppresses stress and helps to cope with depression and anxiety. Being active makes us stronger and more confident.
Strengthens brain functions: Increases productivity, strengthens memory and protects against dementia.
How often should I exercise?
Individuals aged 65 and over should do at least 2.5 hours of moderate aerobic exercise (for example, brisk walking) per week. In addition to stretching exercises twice a week, balance and flexibility exercises can be done every day.
In addition, you can spend your daily routine more active.
- Using the stairs instead of the elevator
- Parking your vehicle far away
- Walking or cycling instead of driving
- working in the garden
- Doing light exercises while watching TV.
For exercise safety
- If you have a history of heart disease or risk factors for heart diseases (diabetes, hypertension, smoking, family history of heart disease, especially at an early age, fainting in the past), you should definitely see your cardiologist before exercising.
- Wear light, comfortable clothes and shoes that fit your feet.
- If you haven’t been exercising before, keep your pace low at first. Gradually increase the tempo so that you do not feel uncomfortable.
- Do not do sports while you have diseases such as the flu. If you take a break from sports for more than two weeks for any reason, start again at a slow pace.
- Do not exercise outdoors in very cold or hot weather.