This month we’re talking about the benefits of staying active as adults and what activities we can do to stay happy, healthy, and strong. 

Regular physical activity is one of the most important things we can do for our health. As children and teenagers, it’s a great way to keep a healthy physical body, a sharp mind and helps to nurture strong self-esteem and self-confidence. As adults, physical activity has many of the same physiological benefits, with a few extras to keep our aging bodies strong, healthy, and sharp. 

Here’s a high-level breakdown…

Immediate Benefits

A single bout of moderate-vigorous physical activity as an adult provides immediate benefits for physical health including:

• improved quality of sleep
• reduced anxiety
• reduced blood pressure

Long-term benefits

Regular physical activity provides important health benefits for our bodies and minds as we age, and more importantly helps in chronic disease prevention. In addition, it:

• reduces the risk of developing dementia
• lowers the risk of heart disease, stroke and type 2 diabetes
• lowers the risk of many types of cancer
• improves bone health
• improves balance and coordination 

It is medically proven that adults who participate in regular physical activity have a lower risk of coronary heart disease and stroke, type 2 diabetes, bowel cancer, breast cancer, osteoarthritis, hip fractures, falls, and dementia. Doing aerobic, muscle-strengthening, and bone-strengthening physical activity at a moderately-intense level can slow the loss of bone density that comes with age.

In addition to the many physical benefits of exercise, we see a plethora of psychological benefits; like keeping our thinking, learning, and judgment skills sharp as we age. Exercise increases the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. Staying active in adulthood also helps reduce the risk of depression and anxiety, increasing self-esteem and ensuring a better night’s sleep. Who doesn’t love a good night’s sleep?!

Exercise keeps the body shaking and the mind moving!

Results of these studies suggest that exercise leads to a reduction in depressive symptoms when compared to the waitlist, social contact controls, and antidepressant medication.

Exercise training and depression in older adults
Krista A Barbour, James A Blumenthal
Neurobiology of Aging 26 (1), 119-123, 2005

So what kinds of activities are good to engage in and how do they help in adult life?

It is recommended that adults (anyone ages 19-64 years old), should try to be active every day and aim to do at least 150 minutes of physical activity over an entire week, through a variety of different activities. Here are some great options to get you off the couch, out of the office, away from your phone/laptop, and moving every day.

Walking/Power walking

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Plus, you’ll be getting much-needed fresh air and have the chance to admire all the natural beauty – flora and fauna – that exists around you. An instant mood booster!

Strength/weight training

Training with weights isn’t just about bulking up and building muscle mass. Its benefits are long-standing and include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation, and staving off chronic disease. At its heart, strength training is based on functional movements — lifting, pushing, pulling — in order to build muscle and coordination needed for everyday activities. Strengthening muscles and joints is very important as we age.

Yoga

As we all know, yoga improves strength, balance, and flexibility. Slow, intentional movements and deep breathing increase blood flow and warm up muscles while holding a pose builds overall muscular strength. A relaxing, guided practice not only strengthens our physical body but also helps ease anxiety/depression and improve sleep habits.

Recreational sports

Get that heart pumping! Recreational sports are great for their social aspects but physiologically speaking, they are great for building stamina, keeping your lungs healthy, and fine-tuning motor skills. If you love running, join a rev soccer, football or basketball team. Prefer to play alone? Take up tennis or badminton. Pickleball has also become a popular sport for adults as it combines a mix of tactile skill and endurance, without the running. 

Swimming

For all you water lovers out there. Swimming builds endurance, muscle strength, and cardiovascular fitness. It helps maintain a healthy weight, healthy heart and lungs, tones muscles and builds strength. The activity actually provides an all-over body workout, as nearly all of the body’s muscles are used during swimming!

Running

An obvious contender here. Lots of people love to run! Probably for the fact that it is convenient and relatively inexpensive, but we love it for the numerous health benefits it offers; like decreasing your risk of heart disease, burning calories, strengthening your joints and bones, and relieving stress. It also helps you follow through, in all aspects of life. If you can power through a run, you can power through anything. 

Get motivated!

“But Rozita, I haven’t been physically active in a while and I don’t know where to begin! It’s all a little overwhelming to me.”

Does this sound like you? These are words I’ve heard before, time and again. It’s why I became a personal trainer and JOGA coach, and I’m happy to be the one who can help get you motivated!

Here are some ideas to get you started on your fitness journey and keep you moving each day of the week:

• Look for opportunities within each day to reduce sedentary time and increase the active time. For example, instead of watching TV, take a quick walk after dinner.
• Get a calendar, put it on your fridge, and set aside specific times to make physical activity part of your daily or weekly routine. Seeing the calendar each day will be a great reminder and motivator! 
• Start with activities, locations, and times you enjoy. For example, you might like morning walks in your neighborhood; or perhaps a virtual class after work.
• Start with activities, locations, and times you enjoy. For example, you might like morning walks in your neighborhood; or perhaps a virtual class after work.
• Try activities with members of your household for fun and mutual encouragement. 
• Start slowly and work your way up to more physically challenging activities. For many people, walking is a particularly good place to begin.

Looking for a bit more accountability and support? Then a personal trainer may be for you. Let’s connect and talk about your goals!

Exercise is the miracle cure we’ve always had and I’d love to be a part of your journey.

And don’t forget to breathe!

Breathwork and meditation may not be moderate-vigorous activities, but they are the perfect complement to your daily exercise routine. Taking 10 minutes to sit and breathe deeply and intentionally into your belly, either freely or with a guided meditation is a great way to stay healthy. We all know that the benefits of meditation on our minds and body (hello nervous systems reset!) are unparalleled, so find a 5-10 minute meditation you love or sit for 5 minutes with your hands laying gently on your legs, inhaling to expand your belly and exhale to contract and feel the benefits of a clear mind and relaxed body. 

Check out my Instagram post here for an accessible breathing exercise I know you’ll love: www.instagram.com/p/CVQaLnoNhDi

Older adults represent the fastest-growing age demographic of the population. Physiological changes associated with primary aging and concurrent chronic disease adversely impact functional capacity, health outcomes, and quality of life. For these reasons, there is a national emphasis for healthcare providers to improve the health, function, and quality of life of older adults to preserve independent living and psychological well-being.

Coming of age: considerations in the prescription of exercise for older adults
Amanda L Zaleski, Beth A Taylor, Gregory A Panza, Yin Wu, Linda S Pescatello, Paul D Thompson, Antonio B Fernandez
Methodist DeBakey cardiovascular journal 12 (2), 98, 2016

You’re never too old to strengthen your body! Studies have found that weight training can reverse muscle weakness even among people in their 90s. Truly amazing!

For all personal training inquiries, don’t hesitate to reach out: info@getfitfirst.ca

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