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Are Endurance and Resistance Exercises Important in Old Age?

Your elders may have hung their hats in old age and watched the world go by from a rocking chair, but if you want to be sharp, strong and limber well into your golden years, you're better off staying on your feet. Just as a piece of machinery rusts without use, the human body atrophies without regular exercise. In old age, it's particularly important to exercise to prevent age-related diseases and injuries.

  1. Physical Benefits of Exercise

    • Injuries, especially those due to falls, become more frequent as you age because older adults tend to have poor balance and fragile bones. Exercise, however, increases bone density, muscle strength and flexibility. Regular exercise has been shown to also reduce the risk of cardiovascular disease, diabetes, cancer and arthritis. Altogether, better health leads to a higher quality of life and greater independence in old age. The German Medical Association's official science journal, "Deutsches Ärzteblatt International," looked at 33 studies conducted in the past five years on the effects of strength training in the elderly, and concluded that "strength (resistance) training is effective in elderly persons and can be undertaken without notable adverse effects." The study also found that just 20 to 30 minutes of resistance exercises performed two or three times per week is enough to see benefits.

    Mental Benefits of Exercise

    • Beyond the physical, exercise improves mood, memory and quality of sleep. It has been shown to relieve symptoms of depression just as well as antidepressant medications. According to the Centers for Disease Control and Prevention, "it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life."

    Types of Exercises

    • Experts recommend including four types of exercise in your workout: resistance/strength, endurance, balance and stretching/flexibility. Resistance strengthens bones, endurance strengthens the heart and lungs, balance helps prevent injuries and flexibility reduces pain. Types of resistance training include lifting free weights or using gym equipment. Examples of endurance exercise include walking, dancing and playing tennis. Leg raises and toe stands improve balance, while activities such as yoga and tai chi help with flexibility. "The key to fitness is to do all four of the major types of exercise regularly and increase the level of intensity over time," writes Dr. LaVona Traywick, who specializes in health and aging for Today's Geriatric Medicine.

    Safety

    • It's clear that endurance and resistance exercises are important in old age, but if you have a chronic illness or pre-existing condition, consult a physician before you start any new exercise regimen. Some types of physical activity may aggravate a condition such as arthritis, diabetes or high blood pressure, so it's important to check with your doctor about the amount, type and frequency of physical activity that is safe and appropriate for you.

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