We’ve all heard how important it is to be fit at every age. That’s especially true later in life. After all, staying mobile, limber, and strong is key to enjoying the things that make this chapter so fulfilling. Think: traveling, gardening, and playing with the grandkids.

But just because we know we should do something doesn’t mean we know how. And looking to the experts for fitness advice can cause confusion. It seems that a new study comes out every day telling us the latest, greatest way to stay fit. With so much competing info, it’s hard to know what’s right or worth trying. 

Wonder no more. We’ve gathered the most important things to know about fitness in older adults, based on the latest science. Whether you’re just starting to exercise or updating your regular routine, these trustworthy facts can help.

1. Strength and balance work together.

Like it or not, the older we get, the more likely we are to fall. Every year, 36 million falls are reported among older adults. And 3 million of those falls are serious enough to need an emergency department visit.

This is where strength training comes in handy. Adding it to your workouts can build up the muscles you use for balance. That includes muscles in your legs, arms, and core. (Core muscles are deep within the back and abdominals. They attach to the pelvis or spine.) When these muscles are strong, you’re steadier on your feet. As a result, you’re less likely to fall. You’re also able to get your bearings faster if you do trip or stumble.

“Building strength is the most important factor when it comes to a movement program for older people,” says Emily Light. Light is a certified yoga therapist and holistic nutritionist in Portland, Oregon.

2. Weight-bearing exercise builds stronger bones.

Some bone loss is normal as the years pass, especially after age 50. But nearly 13% of Americans ages 50 and over have osteoporosis. This is a condition that thins and weakens the bones. It makes them more likely to break.

And 43% of Americans over 50 have low bone mass. That’s when the body doesn’t make new bone as quickly as it breaks down old bone. Having low bone mass alone doesn’t mean you’ll get osteoporosis. But it’s a risk factor.

One of the best ways to fight bone loss as you age: Do weight-bearing exercises. These are moves you do on your feet with your body weight supported by your bones. Some examples:

• Strength training with weights.
• Gardening.
• Walking.
• Dancing.
• Using an elliptical machine.
• Low-impact aerobics. 

So why does it work? Bones, like muscles, are alive. This means they can get stronger and bigger. When you put stress on your bones by asking them to carry weight, it causes more calcium to be deposited in the bones. That makes them denser and stronger and slows bone loss. Weight-bearing exercises can also encourage bone growth.

Ready to give weight-bearing exercises a try? Just be sure to talk to your doctor before starting any new exercise routine.

3. Friends make fitness fun.

Need motivation to get your heart pumping? Find a workout buddy to keep you company. Exercising with a friend can turn what might feel like a dreaded chore into something to look forward to. And you’re also far less likely to skip a workout when you know someone is counting on you.

What’s more, the benefits of group exercise can be even greater than if you go it alone. One study found that when people worked out with a group, versus on their own, they saw greater improvements in:

• Mental health (+12.6%).
• Physical health (+24.8%).
• Emotional health (+26%).

Group exercisers also reported a 26.2% greater drop in their feelings of stress compared with those who worked out solo.

4. Rest days make you stronger.

It might sound surprising, but taking time off to recover from workouts helps you build strength. Here’s why.

Exercise can cause tiny tears in your muscles. Rest allows your body to heal those tears — and grow more muscle in the process. Rest days also let your body refresh your supply of glycogen. Glycogen is the carbohydrates stored in muscles. It gives you energy during workouts. 

On the other hand, too much exercise strains the muscles. That can raise your risk of injury because your body doesn’t have time to repair small muscle tears. And if you’re hurt, you can’t exercise. Which means you must take a break from the thing that makes you stronger.

5. You need the right fuel.

As with any other machine, your body performs best when it has the right fuel. The American Heart Association recommends doing these things 2 hours before exercising:

• Drink plenty of water. Hydration is always important. But it’s even more so when you exercise. It lubricates your joints so that they move properly. It regulates your body temperature so that you don’t get overheated. And it helps transport the nutrients your body needs for energy.
• Eat healthy carbohydrates. Carbs are your body’s main source of energy. Your body breaks them down into glucose, or blood sugar. Glucose is stored in your muscles and your liver for use as fuel. Some examples of healthy carbs include fruits, vegetables, oatmeal, brown rice, and whole-wheat toast.
• Stay away from high-protein foods. They take a while to digest, so they won’t give you the energy you need in time for your workout. Having protein after a workout, on the other hand, is important. It helps build and repair muscle tissue.

Staying in shape through the years doesn’t have to be hard or boring. In fact, when you keep fitness fun and take a break once in a while, it can be even more effective. So make movement something you enjoy. Then enjoy the many health benefits that also come with being active.

[Sources:]

[1] “Keep on Your Feet — Preventing Older Adult Falls.” Centers for Disease Control and Prevention, December 16, 2020, https://www.cdc.gov/injury/features/older-adult-falls/index.html. Accessed April 5, 2022.

[2] “Osteoporosis: What You Need to Know as You Age.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age#:~:text=From%20about%20age%2025%20to,at%20the%20time%20of%20menopause. Accessed April 5, 2022.

[3] “Osteoporosis.” OrthoInfo, American Academy of Orthopaedic Surgeons, https://orthoinfo.aaos.org/en/diseases--conditions/osteoporosis/. Accessed April 5, 2022.

[4] “Slowing Bone Loss with Weight-Bearing Exercise.” Harvard Health Publishing, April 11, 2021, https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise. Accessed April 5, 2022.

[5] “Group Exercise Improves Quality of Life, Reduces Stress Far More than Individual Work Outs.” ScienceDaily, American Osteopathic Association, October 30, 2017, https://www.sciencedaily.com/releases/2017/10/171030092917.htm. Accessed April 5, 2022.