Stretching, balance or strength: which workouts to choose to live longer

People often cite gray hair and wrinkled skin as an unpleasant side effect of aging. It can be discouraging to watch your youthful appearance disappear, but the state of your strength, balance, and flexibility is of far greater concern. A significant decrease in these parameters is fraught with pain, falls and fractures, as well as a general loss of mobility and functionality. Consider not being able to play with your grandchildren, climb stairs, or carry groceries. What to do and what type of training to choose for older people, said the publication CNN.

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No matter how active we are, as we age, our muscle mass and strength decrease. In fact, the peak of muscle mass and strength occurs between the ages of 30 and 35 years. After that, they slowly but steadily decline. At age 65 for women and 70 for men, the rate of this decline increases, according to the National Institutes of Health. In the same way, the balance and flexibility of each person deteriorates with age due to changes in vision, sensory nerves, joints, ligaments, and more.

“The spine, hip, knee and shoulder joints naturally become more prone to arthritis as we age, and our ligaments and interfaces between tendons and muscles become stiffer,” said Dr. George Eldyrie, sports medicine physician at the Orlando Health Jewett Orthopedic Institute in Winter Garden, Florida.

On the subject: Not everyone benefits from sports and can cause a fatal disease.

The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults aged 65 years and older get at least 150 minutes of moderate-intensity exercise a week. In addition, they should perform strength training and balance exercises at least twice a week.

How to improve the quality of your life

Strength, balance and flexibility are important, but is strengthening one more important than the other? In general, if you want to improve the quality of your life and the number of years you live, your main concern should be aerobic exercise, says Dr. John Higgins, a sports cardiologist at the McGovern School of Medicine at the University of Texas Health Sciences Center at Houston. Weight training is next in importance, followed by a combination of balance and flexibility exercises.

However, on an individual level, it all depends on the patient, Eldayri noted.

“For an elite athlete, strength and flexibility are likely more important to help with performance and reduce injury,” he explained. “Someone who is 85 years old and wants to be functional would focus on balance and strength to reduce the risk of falling.”

There will also be differences depending on the health status of the individual. Someone with arthritis should primarily focus on joint flexibility, Eldayri said, while someone who just had a knee replacement should focus on strength training. If you have osteoporosis, it's important to work on your balance to avoid falls.

How to move

According to a 2016 CDC study, despite evidence supporting the importance of physical activity, 28% of Americans aged 50 and over are inactive. In addition, inactivity increases with age: more than 35% of those aged 75 and over are inactive. This is problem. Physical activity can improve mental health as well as prevent dementia and cognitive decline. Combine this with the benefits of strength, balance, and flexibility, and you have a great chance of aging well.

“Think of it as a pyramid,” Higgins said. Aerobic exercise is the top of the pyramid, and the building blocks that support it are strength, balance and flexibility. Without these foundations, the pyramid will collapse. You can’t do just one of these things alone.”

If the thought of incorporating aerobic exercise, strength training, and balance and flexibility exercises into your weekly routine seems overwhelming, keep in mind that you don't really need a gym membership or personal trainer. This important work can be easily woven into your daily life.

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For example, playing golf and gardening are fun ways to add aerobic exercise to your life, as are walking the dog. Put on a weighted pack while walking and you're now doing rakting, a military-inspired exercise that combines aerobic exercise with strength training. Yoga is an easy-to-body activity that helps build flexibility, increase strength, and activate core muscles. Standing on one leg in line for groceries or in front of the TV is an easy way to add balance training to your life.

“A lot of people like to make things more challenging by having a plan and measuring their progress, but it doesn't have to be too hard,” Eldairi noted. - Just incorporate these practices into your daily life and be consistent. The benefits will come with time."

Higgins agrees with him.

“If you don't believe that strength training, balance and flexibility exercises will really help, try them for a few months and see the difference,” he suggested. “You'll likely find that you enjoy everything more and are able to do regular aerobic work more easily and with less injury, whether it's playing with your grandkids or doing an exciting activity like zip lining.”

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