Exercise has a powerful impact on physical health, but did you know that exercise can significantly impact your mental health as well? Research has shown that a regular exercise regimen can improve the mental health of older adults.

Exercise Improves Mood

Exercise has a beneficial impact on your brain. It stimulates the release of endorphins, which are chemicals in the brain that lead to feelings of happiness, pleasure, and pain relief. An exercise routine can help lessen the mental health risks you might experience as you age, such as loneliness, anxiety, and depression.

Exercise Enhances Brain Health

In addition to releasing endorphins, regular exercise also promotes cognitive brain health. As you exercise, you increase the blood flow to your brain, which replenishes your brain cells and promotes growth among your neurons. Exercise can improve brain functions, such as memory and attention. Consequently, this can reduce the risk of age-related conditions such as dementia.

5 Tips to Get Started

Incorporate these five tips for a powerful start to an exercise regimen.

1. Start Slow

If you are new to exercising, it is important to start slowly to prevent strain and injury. Start with low-impact activities such as yoga, swimming, or tai chi. If you attend a gym, you can choose from a variety of low-impact machines such as the elliptical, bicycle, and Stairmaster. Over several weeks, you can slowly increase the intensity and length of your workouts to improve your health.

2. Incorporate Variety

There are several kinds of exercises you can engage in that help balance your health and reduce the risk of boredom.

Cardiovascular exercise involves increasing your heart rate for an extended period. Physically, it promotes your heart, lung, and circulatory health. Cardiovascular exercise also supports your mental health by nourishing your brain cells and releasing the feel-good endorphin chemicals in your brain.

Strength training involves working against resistance in order to strengthen your muscles. Physically, it improves strength, supports bone density, and promotes joint stability. And strength training supports your mental health by improving sleep and increasing confidence. Like cardiovascular exercise, strength training also releases endorphins in the brain.

Flexibility exercise involves holding a series of stretches for a period of time. Examples of these exercises include yoga, Pilates, and whole-body stretch routines. Physically, flexibility exercises support the health of your joints and muscles, increase balance, and improve posture. Flexibility exercises support your mental health by reducing muscle tension and promoting relaxation.

3. Set Realistic Goals

Regular exercise can boost your mood, reduce stress, nourish your brain, support social connections, and increase your confidence. Regular exercise can be a gratifying way to enjoy high-quality golden years.

As you begin to exercise more frequently, setting realistic goals for yourself is important. If you set goals that are not practical for your current age, health status, and history of injury, you might risk demotivation as well as physical injury. Set short-term targets and update these targets regularly. It is important to celebrate each milestone you hit, and it positively reinforces your hard work. 

4. Exercise with Others

Working out with others is beneficial in multiple ways. The accountability of having exercise friends increases the likelihood that you'll stick to your routine. The camaraderie of working out with others supports your mental health by maintaining social connections with like-minded people. Research has shown that exercising with others can combat isolation, increase confidence, and can predict a reduction of depressive symptoms in older adults.

5. Work with a Professional

Before you start a new exercise routine, consult with a healthcare professional. Older adults may be at an increased risk of age-related injury. A healthcare professional can make personalized recommendations based on your medical history. If you are an IntuneHealth patient, contact your center about our Healthy Living Program! At IntuneHealth, we offer health coaching with a health coach and can design an exercise plan that's right for your lifestyle.

Become An IntuneHealth Patient Today

IntuneHealth is a new approach to healthcare for adults on a Medicare Advantage plan. We specialize in caring for adults 65+ and offer proactive, preventive primary care to keep you healthy — including walk-in visits and same-day appointments for patients — so you can spend more time living your best life. 

We also offer events and programs to keep our patients healthy, active and connected, from yoga to cooking classes. Make sure to book your one-on-one tour of your local center, or call us today at 1 (844) 646-8863!