Aging can come with its fair share of health concerns. However, maintaining the ability to move well doesn’t need to be one of them. Incorporating routine exercise can help you keep your range of motion, strength, endurance, balance, and flexibility. It helps minimize the risk of age-related injuries and enhances your ability to perform daily tasks. As we age, we still want to be able to accomplish things like carrying groceries, climbing stairs, and lifting our grandkids. Keeping movement a priority will bring more longevity and independence to your years.

Cardio Exercise

Cardio exercise is necessary for overall health and wellness, but regular movement also helps maintain mobility over time. It aids in managing conditions like arthritis by decreasing pain and stiffness and improving joint function. Regular cardio movement will help sustain and increase your stamina and endurance as you age. Start your session with a warm-up to gradually prepare your body for exercise. Then, end your session with a cool-down to slowly bring your body back into a resting state and begin recovery.

Strength

Strong muscles not only give the strength and power to accomplish daily responsibilities, but they also act as a support system for bones and joints. You should incorporate exercises that include all major muscle groups and focus on proper form before progression. Add variety to your workouts and be sure to include at least one rest day between working the same muscle groups for adequate recovery. If you are new to strength training or need guidance on personalizing an exercise program, consider working with a certified exercise professional.

Balance

Adding balancing activities to your routine is beneficial for maintaining stability and preventing injuries. Slips, trips, and obstacles are inevitable, but having a strong core and stable balance lowers the risk of injury when they occur. Aim to incorporate both standing stability exercises and active balance exercises that challenge your center of gravity.

Flexibility

As we age, it is common for flexibility to decrease. Muscles and joints can feel stiffer and more tense. Not only will routine stretching improve flexibility and reduce the risk of injury, but it will also help improve your overall range of motion. American College of Sports Medicine. (ACSM)1 recommends stretching at least two days per week and holding each stretch at the point of tightness for about 30 to 60 seconds. Try not to bounce each stretch and breathe regularly throughout.

Consistency

An exercise routine certainly doesn’t need to be perfect, but building consistency is the key to success. The more often you move, the more you will be able to continue moving in the future. Find activities that you enjoy or pair exercise with other things you like doing, such as watching a show or listening to a podcast. A small amount of movement is always better than none. Life will happen, and you might need to adjust your plans at times, but keeping a schedule and accounting for adjustments will help you stay on track.

Always consult with your physician before starting a new exercise program.

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