1. To maintain their health, older adults should try to be active every day.
TRUE. According to health experts, older adults should try to be active every day to maintain their health. Staying physically active and exercising regularly can produce long-term health benefits and even improve health for some older people who already have diseases and disabilities.
2. Inactive adults are twice as likely as more active adults to develop heart disease.
TRUE. According to the U.S. Surgeon General’s Report on Physical Activity and Health, inactive people are nearly twice as likely to develop heart disease as those who are more active. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.
3. Scientists have found that staying physically active and exercising regularly can help prevent or delay many diseases and disabilities.
TRUE. Scientists have found that staying physically active and exercising regularly can help prevent or delay many diseases and disabilities. In some cases, exercise is an effective treatment for many chronic conditions such as arthritis, heart disease, or diabetes.
4. Regular, moderate physical activity can help manage stress and improve your mood.
TRUE. Regular, moderate physical activity can help manage stress and improve your mood. Being active on a regular basis may help reduce feelings of depression.
Exercise and physical activity are great ways to have fun, be with friends and family, and enjoy the outdoors. But regular exercise and physical activity can also have a direct impact on your everyday life. The benefits they provide can help you stay strong and fit enough to perform your daily activities, get around, and maintain your independence.
Older adults who are inactive lose ground in four areas that are important for staying healthy and independent: endurance, strength, balance, and flexibility. Research suggests that you can maintain or at least partially restore these four areas through exercise and physical activity and that doing so improves fitness.
For example, increasing your endurance will make it easier for you to walk farther, faster, and uphill. Strengthening your muscles will make you stronger. Improving your balance can help your sense of body control, and increasing flexibility helps keep your body limber and flexible. The goal is to be creative and choose from each of the four types — endurance, strength, balance, and flexibility. Mixing it up will help you reap the benefits of each type of exercise, as well as reduce the risk for injury.
Endurance, or aerobic, activities like brisk walking or swimming increase your breathing and heart rate.
Strength exercises like lifting weights and using resistance bands can increase muscle strength. Lower-body strength exercises also will improve your balance.
Balance exercises like tai chi can improve your ability to control and maintain your body’s position, whether you are moving or still. Good balance is important to help prevent falls and avoid the disability that may result from falling.
Stretching can help your body stay flexible and limber, which gives you more freedom of movement for your regular physical activity as well as for your everyday activities. Stretching exercises can improve your flexibility but will not improve your endurance or strength.
Exercise and physical activity can have a positive effect on your everyday life. Even if you think you’re too old or too out of shape to exercise, becoming active on a regular basis will give you more energy and the ability to do things more easily, faster, and for longer than before. If you’re already active, keep up the good work. If you don’t exercise now, it’s never too late to start.