THE IMPORTANCE OF REGULAR EXERCISE AFTER 50

As we age, our doctors often tell us to make sure we stay active, but there is a broad range of what that should look like for someone over 50. Some people consider walking to the mailbox as their exercise for the day. Others are still running marathons well into their 80s. As strength training popularizes, more and more studies are sharing the importance of regular exercise and strength training after 50, finding remarkable benefits.

Gyms like Graham Strength & Conditioning have been founded to show adults of all ages that it is possible to gain strength and mobility, improve physical capabilities, and maintain independence as we get older. GSC’s functional fitness program is designed to help adults fight chronic disease, learn how to move well at any age, and build strength in functional movement patterns that directly correlate to real life, such as getting up off the floor or walking up stairs.

How Much Physical Activity is Right For My Age?

The Centers for Disease Control (CDC) shared that exercise is vital for healthy aging and the prevention of chronic health conditions. Sadly, many adults over the age of 60 do not get the minimum recommended amount of daily physical activity. Most seniors are aware of the need for physical activity, but they do not always make it a priority. For some, it is a mindset of “I’m too old to work out.” For others, it is coming to accept the reality that their body cannot do what it was once capable of, which can take a toll on mental health, especially in people who were once high-performance athletes. 

The CDC recommends that all adults, including those over 65, engage in a minimum of 150 minutes or more of moderate-intensity aerobic physical activity and two days of muscle-strengthening physical activity each week. The CDC notes that physical activity must be tailored to personalized needs and goals. To help older Americans determine appropriate activities to meet these recommendations, the Department of Health & Human Services published the Implementation Strategies for Older Adults resource, which provides seniors and their families with the “how” to reach these goals.

Benefits of Functional Fitness for Older Adults

According to the CDC, a single session of moderate to vigorous physical activity provides immediate benefits for your health. In addition, regular physical activity helps prevent many chronic diseases. Regular and consistent physical activity can greatly reduce the risk of developing functional limitations. Everyday movements such as squatting to sit down on a bed or lifting and carrying bags of groceries are strength and mobility-centered movements we can lose with age. A gentle 10-20 minute walk or participating in a yoga class are simple ways to maintain that functionality. Lifting light weights also supports bone health which is important as the body ages and begins to lose vital nutrients from the bones. Exercise has been shown to greatly support mental health, and it decreases healthcare costs as you age. Studies have shown that those with a more active lifestyle and exercise participation level are less likely to develop Alzheimer’s disease, especially early onset. Another study dug into the link between cardiovascular fitness and Alzheimer’s and found an even bigger benefit was seen for people with a genetic predisposition for Alzheimer’s —those with the most cardiorespiratory endurance had a 35% lower risk of developing the disease. “Our study underscores the critical role of cardiovascular fitness in reducing dementia risk, even for those genetically predisposed to Alzheimer’s disease,” said Weili Xu, a professor in the Aging Research Center at Karolinska Institute in Stockholm. (British Journal of Sports Medicine, 2024)

Providing support for grip and elbow flexor strength allows seniors to comfortably hold a book to read, a pen to write, and a phone to call and stay in touch with their friends and family. Functional fitness increases the likelihood of senior citizens' ability to remain living in their own spaces for a longer period. Providing that sense of familiarity, in turn, reinforces the patterns and routines that can help an aging mind make connections about where things are and what to do. 

Regular attendance of group fitness classes or personal training sessions helps individuals learn repetitive patterns of movements that become second nature, even as motor skills start to fade. Strengthening the core will help as bone density starts to diminish and also provide a stable base of support as they start to slow down. 

Community Matters

Participating in a group fitness class or with a group of similar-aged people also helps slow the aging process of the brain by providing a sense of community and belonging. When people start to look for you each day or reach out when they are not seeing you, it can be a big motivation to continue to show up. Finding a program that can be tailored to a variety of abilities and desired outcomes is also important. 

At GSC, we welcome individuals of all ages and adapt our programs to fit their individual needs, keeping them engaged and moving well. Our community brings together like-minded people who aim to improve their lifestyle and health for themselves and the ones they love. Finding a community like Graham Strength and Conditioning can provide connection and a sense of belonging to athletes of all ages and abilities, but especially seniors. 

Fitness For Everybody

The beauty of functional fitness training at a gym like Graham Strength & Conditioning is that it can be modified as needed to allow members to reach their full fitness potential. It also provides a place where everyone can feel a sense of belonging. 

Younger men and women, in the prime of their fitness? We’ve got that. Women who are pregnant or recently gave birth? We’ve got that. Over 50 and still getting up and making it to the gym daily? You guessed it, we’ve got that as well. There truly is a place for everyone in a community like GSC, including personal training and nutrition as well. 

By finding a place that can offer exactly what you need to strengthen your body, you will reap the benefits of finding strength in your mind as well.