Exercise grows increasingly important to our health as we age, but it’s also vital to make sure we’re getting enough physical activity on a regular basis. While the American Heart Association recommends that adults strive for 30 minutes of a moderate exercise five times per week, this can be difficult for seniors to achieve. However, new studies are indicating that a much shorter exercise can also do wonders for active senior living.
The study
Scientists at Abertay University in Scotland analyzed whether high-intensity training for seniors improved overall quality of life. To test their hypothesis, the researchers rounded up senior participants to take part in an exercise regime that revolved around doing one minute of physical activity twice a week. The kicker was that for those 60 seconds, the seniors would be giving it everything they had.
High-intensity training focuses on the philosophy that shorter intervals of exercise that feature a more intense workout is actually more beneficial. This required the participants to engage in 6-second, all-out sprints on an exercise bike, and after a little rest, repeating the process 10 more times. Each of the subjects were wearing a heart rate monitor during their cycling exercises and would not start pedaling again until their hearts dropped back down to less than 120 beats per minute.
After six weeks of adhering to the workout plan, the scientists concluded that the seniors not only significantly increased their functional ability and physical fitness endurance, but they were also found to have reduced their blood pressure levels, one of the biggest risk factors for heart disease. What was also beneficial for the participants was that because they were exercising on a bike, less pressure was forced upon their joints and muscles, so they could engage in a more rigorous workout without feeling too fatigued the next day.
Dr. John Babraj, a physiologist at Abertay University and lead contributor to the study, not only found the exercise to be extremely beneficial for the seniors’ health, but was also able to increase their confidence in pursuing more physically active opportunities.
“What we found with this study is that it not only improved the participants’ physical health and ability to do these things, but also their perceptions of their own ability to engage in physical activity,” Babraj said in a statement. “They enjoyed it, were delighted with the effects it had on their health and, on top of that, felt they could fit it into their lives, which is something they aren’t able to do with current exercise recommendations.”
The importance of senior exercise
Receiving as much physical activity as you can is the secret to healthy aging, and can help reduce the risk of a number of common ailments. Some of the main benefits seniors can experience through exercising include:
- Getting a better night’s sleep
- Boosting your mood and confidence
- Stimulating your cognitive function
- Enhancing your flexibility
- Keeping you motivated
The secret to active senior living is finding creative ways to work up a sweat that don’t actually seem like a workout. Cycling is an amazing source of increasing cardiovascular activity that also allows you to enjoy the scenery and surroundings of your neighborhood. Swimming is another excellent option for a low-impact exercise that won’t put extra strain upon your body, and enrolling in senior water aerobic classes is also a great way to meet new friends and socialize. Even gardening is know to provide several therapeutic benefits for seniors, and spending some quality time outside attending to your flowers or produce practically doesn’t feel like a workout at all!
