Muscle mass decreases with age. Muscles support bones and slow down bone resorption. Because the muscles need more energy, they burn more calories. Therefore, exercising will slow down both weight gain and bone resorption by preserving muscle mass. This indirectly reduces the risk of some cancers for which weight gain is a risk factor, such as breast cancer, uterine (endometrial) cancer or bowel (colon) cancer.
Excess weight also increases the risk of heart disease and diabetes (type 2 diabetes). Regular exercise can eliminate these risks and increase heart and lung capacity.
By exercising, you can strengthen your bones and reduce your risk of fractures. Exercise increases balance and coordination, thus protecting against falls that are common in old age. It increases the strength and flexibility of the joints, thus straightening your body posture (posture).
Another good effect of exercise is to improve your mood. During exercise, happy hormones are released, which we call endogenous opioids. This makes you feel happier. Physically active adults have a lower risk of depression and cognitive decline.
The most important step here is to start. It's never too late to start exercising . The critical point is to start slow. We should start by doing the exercises we love: walking, biking, working in the garden, swimming, or joining fitness groups. The point to be considered here will be not to exceed the maximum heart rate . This is calculated by subtracting our age from 220 . For example, if we are 50 years old, the maximum heart rate should not exceed 170. When you first start, the heart rate should go up to half this value (85 if we go through the example), then it should be increased gradually . If you exercise regularlyAt the end of the 6th month, the maximum heart rate should increase up to 85% of the required value ( 145 if we go through the example) If there is hypertension or heart disease , this value should be even lower .
Resistance exercises: It can be done 3 times a week or for 20-30 minutes every other day. Beginners start with 1 set of 8 repetitions using 0.5 kg weight. Then the weights and sets are increased.
Weight-bearing exercises : Includes exercises on the feet: walking, dancing, doing aerobics, gardening. When just starting out, it would be appropriate to start with 10 minutes a day and gradually increase the intensity and duration.
Stretching: Stretching exercises can help increase flexibility. After each workout, time should be given to stretching.
Stability and balance: Balance exercises regulate the body's posture and can help prevent falls. It's even helpful to try simple exercises like standing on one leg while brushing your teeth .
We need to set realistic, achievable goals . It is not mandatory to go to the gym . Even dancing or working in the garden are exercises that will work our muscles . Doing exercises outdoors is more beneficial for our body. Regardless of the exercise, we need to allocate a safe time to warm up and cool down.
