Exercises That Help With Symptoms of Ageing

In this article I’m going to share with you some exercises that help with symptoms of ageing. I’m also going to explain the importance of exercise as we age and the benefits of regular exercise.

We’ve all heard numerous times over the years that exercise is good for us and we should exercise regularly, which is so true to help us live a healthy and active life.

However, this becomes even more important as we age. Regular exercise not only helps improve our physical and mental health. But also helps us to lead active lifestyles and not become dependent on others to help us with daily living tasks.

It also reduces our risks of developing diseases such as cardiovascular, strokes, diabetes and much more.

Benefits Of Exercise As We Age

Reduces Bone Loss & Sarcopenia

As we age, we naturally lose bone density if we don’t engage in weight bearing activities such as walking, jogging, strength training.

These activities increase our muscle strength which in turn as a greater pull on our bones leading to increased bone density.

Stronger muscles and bones lead to fewer breaks and fractures as we age and also helps strengthen our core which improves our balance.

Improving our balance reduces the risk of slips, trips and falls which is so important. Older adults take much longer to recover from falls and the injuries tend to be more severe, especially if they have conditions such as Osteoporosis – low bone density.

*Sarcopenia – natural process of muscle wastage*

Relieves Arthritis Pain

Gentle exercises such as low impact cardiovascular activities, strength training and mobility exercises help to lubricate the joints and ease inflammation. Which reduces symptoms of arthritis such as pain and stiffness.

Strengthening your core muscles also takes the pressure off the joints which reduces the aches and pains.

Helps Reduce Risks Of Developing Diseases

Studies have shown that exercising regularly can help reduce the chance of chronic diseases such as heart disease, strokes, hypertension, diabetes and obesity.

If you are unfortunate enough to already have a chronic condition, exercising regularly can help minimise and reduce some symptoms.

Exercise also improves your immune function and the performance of immune cells

Improves Mental Health

Exercising produces Endorphins (the feel good hormone) which reduces stress in the body. This can ease anxiety and depression symptoms as well as creating an overall sense of wellbeing.

Exercising also improves the quality of our sleep. Which is so important as older adults tend to suffer more with sleep disturbances and insomnia.

Our Pilates members are always telling us that they have the best night’s sleep after attending a Pilates class that morning or evening.

Now we know the benefits, lets cover in detail the types of Exercises that help with the symptoms of ageing.

Ideally exercises routines should cover a range of aerobic activity, strength training and mobility and flexibility exercises.

High impact and high intensity workouts are not practical or safe for most older adults, especially if they have medical conditions.

Exercises That Help With Symptoms of Ageing

Here’s a list of some great exercise options that can help you improve your mobility, increase your core strength and improve your balance and coordination.

Pilates

Pilates is a safe and effective exercise method that is gentle on your joints. The exercises focus on improving mobility and stability of your joints, increasing your core strength which helps to improve your balance and coordination whilst reducing your aches and pains.

Pilates is known to improve symptoms of conditions such as Arthritis, Multiple Sclerosis (ME), Fibromyalgia, Parkinsons, Sciatica and much more.

Pilates is also a great for rehabilitation after injuries and surgeries. At New Healthy Body we work with lots of clients after hip and knee replacements and back surgeries.

Within our Pilates classes we ensure we work around your injuries and medical conditions to ensure you get the very best experience and benefits that Pilates offers.

We offer a 21 day Pilates Programme as an introduction to our Pilates classes, so you can attend a few classes to see how you get on.

I can guarantee within those 21 days you will start to move and feel much better.

For more information about the programme, click on the link below:

21 Day Pilates Programme Landing Page

Yoga

Yoga is a low impact exercise method that focuses on improving your core strength, mobility and flexibility. It differs from Pilates in the sense that some of the moves are static poses that you hold, rather than gentle repetitive movements we use in Pilates.

Yoga also focuses on breathing techniques and is more spiritual.

Aerobic Exercise

Aerobic exercise helps boost cardiovascular function, improves our breathing, energy levels and stamina.

Activities such as walking, cycling, swimming and other low impact modalities are good options.

We should aim to do around thirty minutes a day – 150 minutes a week in total.

Strength Training

Performing simple, low-impact bodyweight training exercises help to increase muscle strength. Exercises such as Squats, Press Up’s, Lunges etc.

You could also use small equipment like resistance bands, hand weights, kettlebells.

Aiming for two or three workouts a week. This could be Pilates or Yoga sessions instead, as they are both methods of strength training.

In conclusion exercising regularly is good for you both physically and mentally.

Finding activities that you enjoy and exercises that help with the ageing symptoms should be a priority and part of your daily life to help you to continue to live a healthy, active life.