One of the most important things you can do to protect both your body and mind as you age is to stay active. That's right—exercise benefits both your body and brain. A large portion of your brain’s function is dedicated to moving your body. Keeping physically active is a powerful way to continue learning and forming new brain connections. Plus, working out releases essential chemicals like dopamine and serotonin, which are crucial for mental well-being.
Regular exercise is also proven to boost memory and even improve IQ. Physically, the advantages are immense: staying active supports heart health, lowers the risk of heart disease, improves appearance, combats diabetes, helps prevent depression, strengthens bones (especially when exercising outdoors to get some sunlight), and so much more.
More importantly, exercise helps maintain mobility as you age. Without regular movement, many people become hunched over and experience constant pain in their later years. So, how do you stay active to combat age-related health issues?
One Rule: Just Move!
Try this: stand up with your feet slightly apart and toes pointing forward. Now squat down as far as you can, keeping your heels flat on the floor.
Having trouble?
You’re not alone—this isn’t just a challenge for older adults. In fact, most people in their 20s and 30s can’t do it either. But you should be able to! Squatting is one of the fundamental "primal movements" that humans are built to do.
What about touching your toes?
Most of us spend hours each day sitting in one position—shoulders hunched, neck down, and legs bent. This shortens and tightens certain muscles like your quadriceps and pecs, while weakening others like your hamstrings and glutes. Over time, this leads to imbalances and limited mobility.
The longer you sit without stretching and moving, the worse it gets. Eventually, you may even develop a pelvic tilt or other postural issues. No wonder movement becomes a struggle as we age!
The Solution: Push Your Body—Gently and Gradually
The answer isn’t to jump straight into "gentle" exercise. Instead, you need to actively challenge your body while keeping an eye on your mobility. Finding a trainer who can guide you through a gradual workout progression is key to avoiding injury while building strength.
Books like Becoming a Supple Leopard can teach you how to use your body’s full range of motion, which is crucial to aging gracefully. Weightlifting, for example, is great for older adults because it teaches proper movement patterns like squatting and deadlifting, which can enhance your flexibility and mobility over time.
This approach is especially important if you experience a fall or injury, as that can often be the starting point for a series of health problems. After an injury, it's essential to see a chiropractor or physiotherapist and follow their advice to strengthen the injured area, avoiding further complications.
Start Slow and Build Up
If you’re dealing with existing health issues or limited mobility, you may not be ready for squats or lunges just yet. In this case, start with some low-impact cardio to reap the mental and physical benefits of exercise. Swimming, walking (or power walking), or using a recumbent bike are all excellent choices to get moving without putting too much strain on your body.
Just remember, the goal is always to work your way up to more challenging, complex movements that keep you mobile and strong as you age. Keep moving, and your body and mind will thank you!
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