Getting older means that the body will change, but it doesn’t mean losing strength, balance, or memory can’t be avoided. The experts at the Mayo Clinic highlight that staying active makes a huge difference, even after 65. Dr. Nathan LeBrasseur, director of the Kogod Center on Aging, explains that some daily activity can help to erase senescent cells, which are related to chronic diseases, and keep the muscles, bones, and brain healthy. The tools for this are easy and fun: aerobic exercises, like walking or swimming, mixed with strength training with light weights or elastic bands.
These practices reduce the risk of osteoporosis, cardiovascular disease, or cognitive decline, and stimulate neuroplasticity, which allows the brain to make new connections and stay sharp.
Why cardio and strength are a good team
Aerobics and resistance are natural allies, but why? Dr. LeBrasseur says that’s because activities like walking slowly, biking slowly, or swimming improve blood circulation and oxygenation, which, of course, benefits the heart and the brain. The results, you can see them in your daily life: more mental clarity, firmer steps, and less risk of cardiovascular problems.
Strength training adds a layer of protection. With age, the muscle mass decreases, and that is something that we cannot avoid. But with exercises using light dumbbells, elastic bands, or your own body weight, we can keep some of it and create more to compensate for the mass loss. Having strong muscles stabilizes articulations, reinforces balance, and makes so many everyday tasks easier, like walking up the stairs or grabbing bags. Furthermore, it actually makes the bone stronger because it’s basically a layer that protects them all around, and this will shield you from breaking them or getting osteoporosis.
Plus, the neuroplasticity you get from it really improves the brain. Quicker reactions, protection against cognitive decline. And the best part of these combos is better sleep and more energy.
Staying active after 65
You don’t need a gym or complicated routines to acknowledge the benefits. Walking for 30 minutes at a comfortable pace will do; it already gives the heart enough strength and gets you in a better mood. If it feels like too much, start with shorter frame times; do 15 minutes instead.
For strength, elastic bands are accessible and versatile; you can work arms, legs, and abs with them from home.
If balance is something that worries you, light exercises like lifting the legs while you’re sitting, turning your torso from side to side, and lifting the arms help a lot. If you really want to improve balance, though, stand and hold still on the floor while lifting only one foot for a little, then do the same with the other foot. It will be way more difficult to fall after this.
And for those who need to protect the articulations, swimming is the best deal; either just swimming or aqua gym, they both offer the resistance and coordination the body needs.
Getting older but not slower
History tells us that medicine, technology, and science are working on our side. A long time ago, people would leave until 30 years old; today, 100 years and still counting for some. Longevity has become more and more popular; people want to live life fully. Newer generations take this very seriously around their 30s, so it becomes the normal thing when they’re older. Others are starting after 60 or 65, doing CrossFit for seniors, walking or running competitions… people are actually seeing the benefits of it.
It doesn’t matter what stage you are in today; you can always start from where you are, walking with friends, gardening, elastic bands, dancing… any of these options are worth as much as any training routine.