A solid body of evidence states that regular physical activity can have a significant effect on an individual’s mental health. But can that same body of evidence be applied to older adults?
Engaging in exercise not only has physical benefits, it has multiple benefits in treating and preventing mental health issues.
How Effective Is Exercise In Older Adults
It is so effective, that a number of studies have shown that for mood disorders, such as depression and anxiety, it is as effective as an antidepressant or anti-anxiety medication. Just without the side effects. (Unless feeling awesome, improved sleep, improved energy, weight stability or even loss, improved libido, and a super positive attitude are side effects.)
How Does Exercise Help Active Older Adults?
So, why does exercise have such a profound effect on our brain throughout our life, and why is it even more important as we age?
It gives your brain a breath of fresh air:
Exercise improves blood pressure levels inside the brain as well as it increases oxygen provision to the brain which is showing promising evidence to prevent, and even slow down the progression of dementia.
It releases those “I feel amazing” endorphins like dopamine, serotonin, and norepinephrine.
These are the same hormones that are tweaked with antidepressant or anti-anxiety medications are released in greater amounts during exercise.
These hormones also help facilitate the thinking processes. Giving you improved concentration, and mental sharpness.
Engage, embrace, and be mindful of your active environment.
So, when you are out being active and exercising try these simple things to keep your exercise mindful and let your body’s internal mechanics and chemistry do the rest:
Try to notice the sensation of your feet hitting the ground. The sound they make should follow a rhythm that is equal and symmetric from one side to the other. If they aren’t, try to correct it, as this often means that you are favouring one side more than the other.
Be mindful of your breathing, and see if you are holding your breath at all or if it is flowing smoothly.
It sounds strange, but notice what your tongue is doing. If it is pressed up against the roof of your mouth, you are carrying a lot more stress than you need. Just let the tongue relax and lower to the base of your mouth and you will notice your neck, shoulders, and possibly the rest of your body relax (Try this even when you are not exercising. It is remarkable!)
How Much Do You Have To Exercise To Reap The Benefits?
You don’t need to go to exercise for hours on end to reap the benefits. The saying “A little dab'll do ya” holds true for this as well. Every little bit of activity is better than nothing. The Canadian 24-Hour Movement Guidelines for 65 Years or Older states that for those over the age of 65 a healthy 24 hours includes:
Be moderately to vigorously physically active with aerobic physical activities such that there is an accumulation of at least 150 minutes per week. This doesn’t have to be all at once. It can be 30 minutes 5 times a week, or two 15 minute activities that are done 5 times a week. That is why having a dog is one of the best pieces of exercise equipment you can own!
Muscle strengthening activities using major muscle groups at least twice a week. You don’t have to go to a gym to lift weights. It can simply be the weight of your own body! If done in the right way, your body is a gym full of weights.
Choose physical activities that challenge balance so as to help with fall prevention.
So, get out there and move. Move more than you did the day before, and feel like you are testing the limits of what you can do.
Start with a little and build from there. Here are a couple of tips to try:
If you are on a walk, have an imaginary or an actual stake that you put in the ground. Walk to that marker, and then move it a little farther away every week.
If you are walking the track, have a counter at the start of the track (I have seen some people use beans that they put into a cup or bag) to keep track of how many laps they do. Add a bean every week.
Don’t have dumbbells or weights at home? No problem. Your body is a gym full of weights, so you don’t actually need weights. Look up “Bodyweight Workouts” on Google or YouTube to get some short but effective workouts. and attend the Muskoka Seniors weekly workouts. Write down the routines you liked and felt challenging, and then do those on a rotating schedule. Over time the exercises will become easier, and maybe you need to add some weights.
If you want to add weight and don’t want to buy a weight system for your home:
Grab a couple of sturdy grocery bags and throw some cans in there. Instant dumbbells.
Grab a small box with handles and put some weight in there. Instant medicine ball.
Stand on a couch cushion. Instant Bosu ball or stability platform.
Get creative!! There are many more ways to make everyday items your own gym for free.
So, get out there and move. Move more than you did the day before. Be mindful of your feet moving, your lungs breathing, and your tongue pressing, and the rest will follow suit.
References and if you want some more information….read on!
Can physical activity improve the mental health of older adults? Ann Gen Hosp Psychiatry. 2004; 3: 12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449721/
Exercise interveNtion outdoor proJect in the cOmmunitY for older people – results from the ENJOY Seniors Exercise Park project translation research in the community. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7610011/
Canadian 24-Hour Movement Guidelines for Adults ages 65 years and older:
An Integration of Physical Activity, Sedentary Behaviour, and Sleep. https://csepguidelines.ca/adults-65/
The Mental Health Benefits of Exercise by HelpGuide.org
