When you’re engaging in a new form of physical activity, “it’s okay to start small,” says Callow. “Any type of improvement, being less sedentary, may provide some benefits.”
While more vigorous forms of exercise could provide additional benefits, getting regular moderate physical activity has also been linked to a lower risk of developing dementia and may provide cognitive benefits for older adults, says Sames.
Sticking with an activity program is crucial to reaping the benefits, Palmer emphasizes. “It’s not necessarily what you do, but how consistently you can maintain your physical activity,” she says, “Find what you actually enjoy, because that’s something you’re going to go back to do.”
Before starting any new exercise program — especially if you have chronic health conditions like cardiovascular disease or diabetes — “I think the first step is to have a candid conversation with your physician,” says Sames. In some cases, you may benefit from the guidance of an exercise physiologist or physical therapist.
Aerobic Exercise
Also known as cardio, this category of exercise involves steady activity that elevates your heart rate for an extended period of time. Examples of aerobic exercise include walking, jogging, biking, and swimming.
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While the strongest evidence of cognitive benefits from exercise involves aerobic exercise, that may be largely because so many studies have focused on this category of activity, says Palmer.
Strength Training
Also known as resistance training, this category of exercise involves stressing your muscles in a way that builds strength over time. Strength training can involve using your own body weight, resistance bands, or external weights like barbells or plates.
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“As we get older, we start to lose muscle mass,” says Sames. “So strength training becomes more important, and underlies the ability to exercise aerobically,” since you need strong muscles to engage in those activities. Strength can also help improve balance and reduce the risk of falling, Sames adds.
Flexibility Training
Sometimes simply called stretching, flexibility training involves stretching your muscles to increase your range of motion. This can help you do other exercises, or engage in everyday activities, with greater ease.
Ideally, you should stretch once your muscles are warmed up from aerobic activity. Use only slow and smooth motions when you stretch, and never extend a stretch far enough to cause pain.
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Power Training
This often overlooked category of exercise involves short bursts of activity that rely on both strength and speed, such as standing up quickly from various seated positions.
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“Power is needed to walk, get out of a chair, and climb stairs, and essential to living independently,” says Sames. “Older adults lose fast-twitch muscle cells rapidly with increasing age,” she explains, making power training important.
