Did you make a New Year's resolution to exercise more? And perhaps the more important question: Will you stick to your goal?
These questions are especially important for older adults, who are at a higher risk for chronic diseases such as dementia, cardiovascular disease, depression and anxiety. Physical activity can help reduce the risk for many of these conditions.
"We need to start thinking about these diseases [as diseases] of neglect, not necessarily of aging, that occur because people have not been able to maintain a lifelong pattern of healthy behavior," said Randall Stafford, MD, PhD, a professor of medicine, in an article originally reported by Stanford's BeWell.
Stafford explained that the exercises appropriate for any one person will likely evolve over his or her lifetime, but increasing physical activity at any age can quickly improve health.
Take my 92-year old relative Al, for instance. He started training and running marathons when he turned 40. In his 80s, he stopped running based on his doctor's advice but kept hiking. These days, he walks a mile or rides his exercise bike for 30 minutes at a slow pace with breaks, along with strength and training exercises. His goal: Live an active, independent life.
But even if you're not like Al (yet), it's not too late; exercise doesn't have to be something as intense as running a marathon.
"Even incorporating a few minutes of walking into one's daily routine can be quite beneficial," said Stafford. "Physical activity has benefits that are immediate as well as sustained." And people often become better or more comfortable doing physical activities with practice, he said.
Expanding your mindset
Stafford's other good news? You don't have to do vigorous, gym-based exercises; joyful movements like gardening or dancing count. You'll also get an extra social benefit if you share these physical activities with friends or family members, plus you are more likely to stick with the healthy behavior if you do it with others.
Stafford, however, stressed the importance of including strength training, core exercises and stretching -- especially for people over 40 -- to reduce muscle loss, maintain balance and stay flexible.
Finally, Stafford advised not to beat yourself up if you slide back into sedentary habits. Setbacks happen. Just try to get back into a routine as soon as you're able.
Photo by Arek Adeoye