Fitness
Staying fit as you age isn't just about exercise. Experts say to prioritize these 4 habits
Dr. Bill Dorfman, a 64-year-old cosmetic dentist in Southern California, prides himself on looking years younger, a characteristic he attributes to good genes and a daily workout regimen.
Three days a week he focuses on abs and cardio; the other days are for lifting light weights at high reps.
Dorfman says he got serious about exercise following a lull during dental school when he found himself frequently in pain. That’s when he realized his fitness had taken a back seat following years as a high school swimmer and gymnast. “What I found was the more I exercised, the better I felt,” he says.
Outside of the gym, he credits his daily Words With Friends habit with keeping his mind sharp. He also makes nightly dinner plans with various friends to stay connected.
Dorfman’s wellness habits underscore that one key to a longer life is a fitness regimen—but one that incorporates mental and emotional fitness as well.
“We really need to look at the life of an older adult with a holistic lens—if they’re really happy, healthy and whole,” says Dor Skuler, cofounder and CEO of Intuition Robotics and an expert on loneliness in aging adults.
Here’s are four ways to focus on whole-body fitness as you age.
1. Exercise for the body and brain
Staying physically active can prevent injuries and help the body heal faster when they happen, plus it’s also strongly linked to good mental health and brain function.
Kirk Erickson, Ph.D., director of Translational Neurosciences at AdventHealth Central Florida, where he studies the plasticity and modifiability of the brain systems, has found physical activity to be one of the best ways to keep the brain healthy throughout its life span.
Erickson’s research shows that as we age, the brain shrinks, specifically the hippocampus, which is responsible for memory formation. Exercise can help maintain this portion of the brain and, in some cases, increase the size. There’s much to be learned about how and why this is, but Erickson says the effects are better the longer you engage in these habits, so it’s good to start young.
Of course you can still reap the benefits if you start later in life, he says. You might find that with time, you can recall memories and information more easily and have better executive function and a longer attention span when your brain is at its best, he says.
He recommends moderate exercise, like walking, five days a week for 30 minutes.
Aside from walking, Dr. Gary Small, chair of psychiatry at Hackensack Meridian Health, says strength training helps combat age-related muscle loss and can lead to a longer life span. Additionally, balance exercises can help prevent slips and falls—the leading cause of injuries in adults ages 65 and older.
Jasmine Marcus, a physical therapist at Cayuga Medical Center at Ithaca, where she works with patients of all ages and physical activity levels, recommends tiptoeing into exercise if you’re new to it. She suggests starting with some kind of group fitness class like Zumba—anything that elevates your heart rate. It helps, too, if you have a partner to hold you accountable, she says.
2. Strive for mental fitness
Small also recommends doing activities that keep the brain in shape. One study showed the simple act of reading articles online and searching topics on Google offered valuable mental stimulation. Doing crossword puzzles, reading books, playing games, practicing hobbies, and daydreaming all contribute to mental sharpness.
Stress management is also a critical part of maintaining mental fitness. Just 10 minutes of meditation a day can improve mood and cognitive agility, says Small, rewiring the brain and strengthening neural circuits.
“You don’t have to go to a retreat in Nepal or India to meditate, but you can learn the skills,” he says.
3. Stay social
The U.S. surgeon general issued an advisory last year warning of the nation’s loneliness epidemic, which negatively impacts health. One study equated lack of social connection to smoking up to 15 cigarettes a day. Other studies show social connection reduces the risk of premature death. It’s clear that social and emotional fitness is key to aging well.
Skuler, whose company makes A.I.-powered social companions for aging adults aimed at keeping them active and engaged, says major life changes, such as the death of a spouse, often trigger loneliness.
“That is by far a watershed moment,” he says. Suddenly no one is asking how you slept or what you have planned for the day. A similar problem happens with asynchronous aging, where one spouse has a decline with dementia, for example. Other events such as retiring or sending the kids off to college might have similar impacts on social well-being, Skuler says.
ElliQ, the robot companions Skuler’s company makes, is one way to help aging adults stay connected, but he encourages all people to maintain friendships and relationships with family members. Volunteering, he says, can also add purpose and connection to your life.
4. Develop good sleep hygiene
There’s a myth that seniors need less sleep as they age, but Jamie Zeitzer, Ph.D., advisor and scientific reviewer at Rise Science, says the reality is sleep becomes more difficult with age. The result is that many seniors find themselves going to bed later and rising earlier.
“Humans are programmed to stay awake 16 [hours] and sleep eight hours,” he says. “An older person’s ability to do that diminishes, so they have to work a little harder at it.”
The causes for poor sleep can be both social and physical. We become more sensitive to sounds and temperatures as we age, says Zeitzer. So the garbage truck that never woke you on its weekly route might now rouse you at 6 a.m., he says. Similarly, a bedroom that’s too hot or cold might make it difficult to sleep.
As we age we also become more sensitive to caffeine. So if you used to be able to drink a cup of coffee in the evening, you could find you now have trouble falling asleep hours later.
There’s also a major shift that happens once we retire, when the social constraints around sleep are suddenly lifted. Seniors who don’t have social obligations early in the morning might find they’re less inclined to sleep at typical hours. A nap during the day, for example, may “cannibalize their sleep at night,” Zeitzer says.
Older adults might find that sleeping too little or having a fragmented night of sleep can lead to acute problems with cognition the following day, Zeitzer adds. Poor sleep over the long term is linked to health conditions including depression, Alzheimer’s disease, and cancer.
A good routine can solve some sleep problems. To start, avoid caffeine later in the day. And be mindful that you adjust the temperature in your sleep environment to encourage rest.
And he recommends finding a way to wind down before bed. While some experts warn against the use of electronics before you grab some shut-eye, Zeitzer says watching a TV show can be helpful if it means you feel more relaxed and ready for bed afterward.
“It’s always good to aspire to closing your eyes and falling asleep, but other people need more kinds of wind-down routines,” he says.
More on aging well:
Provided by Prince William County Parks and Recreation
Prince William County Parks and Recreation is proud to offer a variety of programs and activities for people of all ages and abilities. While National Senior Health & Fitness Day is celebrated in May, any time is the perfect time to explore the various health and fitness programs Parks and Recreation offers to help keep you motivated and moving, no matter your age.
Aquabilities
In this popular program led by a Certified Personal Trainer you will learn how to exercise without straining your joints and muscles. Gentle exercises in warm water help increase flexibility, joint range of motion, and muscle strength while reducing pain and stiffness. Held at Chinn Aquatics & Fitness Center. Spots are filling up fast! Register today.
Take a Walk with a Doc
Walking truly is the best medicine. The Walk with a Doc series brings people together for a common purpose—taking steps toward a healthier lifestyle. Each Walk with a Doc event is led by a healthcare provider who spends a few minutes talking about a relevant health topic. The walks are also an incredible opportunity for community members to connect, learn from each other, and celebrate both similarities and differences. Walks meet at the front desk. No rain dates are available. Program is free but registration is required. Dates throughout the summer are available. Walks take place at Chinn Aquatics & Fitness Center.
Tai Chi
Tai Chi is an ancient Chinese martial art and exercise system that combines slow, flowing movements, controlled breathing, and meditation. It’s known for its health benefits, including improved balance, flexibility, and cardiovascular function, as well as stress reduction and pain relief. Come explore its many benefits in a non-competitive and supportive atmosphere that is challenging and enjoyable. Beginners and all levels are welcome! For those first-timers who want to see what Tai Chi is all about, you’re welcome to join the class at no cost on the last SCHEDULED Thursday of each month. Register today. Held at Chinn Aquatics & Fitness Center.
Pilates
If you’ve ever wanted to try Pilates, now is your chance! The Pilates Reformer Foundations classes at Sharron Baucom Dale City Recreation Center are perfect for students new to the practice or who have been practicing Pilates for less than a year. The class goal is to improve, maintain, or restore physical function. Sessions include mobility work, stretching, and strengthening exercises. These classes will help you improve your posture, core strength, flexibility, and a highlighted focus on improving balance, which is an important part of overall health as we age. Pilates mat and gentle Pilates reformer classes are also offered. Check out all available dates and registration details here.
Yoga
There are so many benefits that come from practicing yoga. From improving strength, posture, balance and flexibility, to easing back pain or other chronic pain and even helping to reduce stress levels, the benefits are numerous. Come to one of the upcoming yoga classes outdoors at Neabsco Creek Boardwalk. For more details and to register, click here.
Looking for something else? Check out the summer issue of Leisure magazine for even more health and fitness programs. Also, be sure to download the RecMapper app. From parks and facilities to events and programs, this is your on-the-go guide to fun! Learn more here.
Creatine gives muscles extra energy, including your brain. Traditionally, supplements allow athletes the ability to do more exercise and add lean muscle mass.
You may have heard your gym buddy, a co-worker or family member talking about taking a supplement called creatine. It is a billion-dollar supplement that is exploding in popularity, but should you take it?
Grand View Research expects sales of creatine to explode to over $4 billion at the end of the decade. Sales have more than doubled in the last five years.
“There’s a number of things that I think are pushing creatine,” said Michael Rivas, dietitian and specialist in sports dietetics with the University of Maryland Medical Center.
Creatine is something your body is creating and naturally storing, according to Rivas.
“When you are supplementing it, all you’re doing is encouraging the body to store more of it,” Rivas said.
Creatine gives muscles extra energy, including your brain. Traditionally, supplements allow athletes the ability to do more exercise and add lean muscle mass.
Popularity of the supplement, specifically creatine monohydrate, has grown outside the gym because of new studies that show its benefits.
“We are testing creatine for everything from, you know, the sports performance as we were before, to cognitive benefit. I’ve actually seen a couple studies lately for creatine and menopause as well,” Rivas said. “We’re looking toward creatine either delaying or helping with Alzheimer’s and cognitive decline.”
Many of these studies showing the cognitive benefits of creatine are early and based on relatively small samples, but Rivas hopes in the next decade definitive research will emerge touting its benefits
Is it safe for you to take?
“For your average individual with healthy kidney function, perfectly fine,” Rivas said.
Talk to your doctor about a recommended dose.
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There’s a common misconception that you need to spend an hour in the gym, several times per week, to make a dent on your health and fitness goals. But for most people, this simply isn’t the case.
Instead, any regular activity is likely to have an impact. A recent study published in the European Journal of Applied Physiology supports this, finding that a five-minute strength training routine, performed daily for four weeks, led to “significantly improved physical fitness and mental health in sedentary individuals”.
As far as I can see, the routine was nothing groundbreaking either, comprising progressive variations of the bodyweight squat, press-up, sit-up and calf raise. The progressive nature and consistency with which these exercises were performed is where the magic truly lies.
Though the sample size is small, what the study shows is that small amounts of exercise, and strength training in particular, can offer untold perks for beginners. I investigated why this might be the case, and how you can use this information to efficiently further your own health and fitness.
The workout
- Chair squat x10
- Wall press-up x10
- Chair recline x10 (similar to a sit-up, but performed in a chair with less range of motion)
- Heel drop x10 (a calf raise)
The “healthy but sedentary” participants of this study – four men and 18 women aged between 32 and 69 – performed 10 repetitions of each exercise to a strict tempo. This meant elongating the eccentric (or lowering) phase of each repetition for five seconds, then completing the concentric (or lifting) phase in roughly one second.
For the chair squat, for example, this would involve sitting down slowly over the course of five seconds, then standing up as normal.
“Participants were allowed to choose the time at which they completed the exercises, and the exercises could be performed together or spread throughout the day,” the research adds.
Once participants could complete 10 repetitions of an exercise with an RPE (rate of perceived exertion, or how hard an exercise feels) score of five out of 10 or less for two consecutive days, they were instructed to progress to a more challenging variation of the exercise. These variations were:
- Chair squat > one-leg chair squat > pistol squat
- Wall press-up > one-arm wall press-up > table press-up > knee press-up > press-up
- Chair recline back > chair recline back (legs straight) > sit-up
- Heel drop > heel drop overstretch > one-leg heel drop overstretch
Again, I want to stress that this isn’t a magic formula. It simply plays on tried and trusted strength training principles – progressive overload and a combination of exercises which recruit most major muscle groups – to deliver the stimulus needed for positive changes in people new to this type of exercise.
The main takeaway should be that just a few short minutes of adequately challenging resistance training per day, even without weights, can make a significant difference in sedentary populations.
Read more: How doing squats between emails could boost your health in midlife
What this means for your fitness
This article isn’t aimed at people who run marathons for fun or sign up to every Hyrox race going. Instead, it speaks to anyone who wants to improve their health and fitness, but struggles to find the time, energy and motivation to squeeze exercise into their busy lives.
For this group, it’s important to understand that small amounts of activity, performed consistently and progressively as in the study above, can have a significant impact.
“Most evidence shows that even doing very small amounts of exercise or physical activity is beneficial for health, but more is better for us,” says Dr Richard Blagrove, a senior lecturer in physiology at Loughborough University.
As a case study, he cites research published in the British Journal of Sports Medicine, which found that those burning a bonus 500 calories across the week, averaging out at just 70 calories per day, “show reductions in risk of mortality compared to being completely inactive”.
“The same is true for resistance training,” he adds, with research finding that just one challenging set of an exercise can increase strength, thus benefitting “functional performance” – i.e. how well our bodies can serve us in daily life.
Read more: Will the run club replace the pub? Why choose when both can help fight a deeper issue?
This favourable dose-response relationship is something Joe Wicks stresses in his approach too. Wicks has been visiting workplaces across the UK as part of a new initiative on movement and wellness, and says he’s witnessed a night and day difference between people who did and didn’t find time to exercise.
“I visited all of these companies, and you’d see people that are really struggling, people who are really busy, and people with kids who are working 12-hour shifts through the night,” says Wicks.
“What I realised is there are usually two groups; one of them is not exercising, and one of them is finding a little bit of time to do some form of exercise, whether it’s 10 minutes walking to work, something on their lunch break or a 20-minute YouTube workout when they get home.”
This latter group, he says, were healthier and more energised, with lower stress levels and better mental health. For this reason, he likes to highlight the importance of finding some time, however short, to move during the day.
“I want to make it really manageable and say, ‘Look, you might not have a full hour today, but do you have five, 10 or 15 minutes?’ It makes a difference,” he explains.
Walking and home workouts like his session below are Wicks’ premier prescriptions for beginners, with these accessible activities removing many of the usual barriers to entry for exercise such as time and money.
Read more: Forget the gym – build full-body strength anywhere with this trainer-approved kettlebell workout instead
Another top option is exercise snacking – the act of microdosing fitness throughout the day. It’s a wellness trend that’s both easy to access and adhere to, no matter your fitness level.
A four-week study by the University of Essex and University of Suffolk found that just 16 total minutes of bodyweight exercises such as squats and lunges, spread across an eight-hour work day, “can mitigate against the negative effects of prolonged sedentary time [or sitting at a desk all day]”. Subjects saw improved leg strength and balance from the minimalist exercise plan.
Meanwhile, research in the Exercise and Sport Sciences Reviews journal honed in specifically on the term “exercise snacks”.
It defined the phrase as “isolated bouts of brief (
Read more: This is how much exercise you should be doing per day, according to experts
The foundational theory behind this is called the SAID principle, which stands for specific adaptations to imposed demands. This simply means the body will adapt over time to get better at handling the things we consistently ask it to do.
If we sit in a chair all day, it might tighten our hip flexors to save us some energy. However, this is likely to feel unpleasant when we go to lengthen them again while walking or exercising.
Conversely, if we’re regularly raising our heart rate, cardiorespiratory fitness improvements are likely to follow, while consistent and challenging resistance exercise will lead to improvements in strength and muscle, provided we’re fuelling and recovering appropriately.
For this reason, any long-term change in behaviour which sees you challenging yourself physically and doing more than you were before will probably result in positive adaptations to your body.
This is partly why those who have been exercising for a long time require more dramatic changes to see progress, while newcomers can make incredible headway from just a few small tweaks like those discussed above.
Read more: Helen Mirren opens up on ‘complications’ of ageing as she shares advice for younger people
Key takeaways – and a free workout plan to try
The bottom line here is that, as far as exercise is concerned, a little goes a long way. This is especially true if you’re a beginner.
The title study shows how a few quick exercises can improve strength and mental health in sedentary adults, while the further research referenced above suggests these benefits also extend to cardiorespiratory fitness – the ability of the heart, lungs and blood vessels to supply oxygen to your working muscles during exercise.
If you want to put this information to good use by weaving some time-savvy exercise into your hectic schedule, my best advice would be to first pick one exercise you can do for each of strength coach Dan John’s basic human movements (push, pull, hinge, squat, carry). Then, perform each exercise for 8-12 repetitions, between one and three times throughout day. For example:
- Push: Wall press-up x8-12
- Pull: Bent-over row with a rucksack x8-12
- Hinge: Good morning x8-12
- Squat: Chair sit-to-stand x8-12
- Carry: Suitcase carry with a rucksack x8-12m in each hand
You might do this immediately after waking up, on your lunch break or whenever you boil a kettle while working from home – I realise this may draw a few funny looks in the office kitchenette.
When an exercise feels easy, find a harder variation or, in the case of the row and carry, incrementally increase the weight you’re lifting so it continues to provide a challenge. Et voila: an equipment-free beginner exercise plan for even the most time-poor of people.
Read more: The three short weekly workouts that can transform your fitness
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