"Stretching, Balance Work, or Strength Training: Which is More Important for Healthy Aging?"

Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

I totally agree that aging can be tough, but I think that instead of focusing on gray hair and wrinkles, we should be more concerned about our physical health. As we age, it's important to maintain our strength, balance, and flexibility. If we don't, we could end up with aches and pains, falls, and fractures, which could make it hard to do everyday activities like playing with grandkids, climbing stairs, or carrying groceries. So, let's focus on staying active and healthy as we age!

It's a fact that our muscle mass and strength decline as we age, no matter how active we are. In fact, the peak time for muscle mass and strength is around 30 to 35 years old, and after that, they gradually decline. As we reach age 65 for women and 70 for men, the pace of decline can increase, as noted by the National Institutes of Health. Similarly, changes in vision, sensory nerves, joints, and ligaments can cause a decrease in everyone's balance and flexibility as they age. However, we can still work to maintain our physical health and keep our strength, balance, and flexibility up as we age.

As we age, our bodies naturally undergo a variety of changes that can affect our physical health. One of the most common changes is the development of arthritis in our joints, particularly in the spine, hips, knees, and shoulders. This can cause pain, stiffness, and reduced mobility, which can be frustrating and challenging to manage. Additionally, our ligaments and the interfaces between our tendons and muscles can become more rigid, which can also affect our range of motion and overall physical health.

According to Dr. George Eldayrie, a sports medicine physician with the Orlando Health Jewett Orthopedic Institute in Winter Garden, Florida, this is a well-known process that happens to everyone as they age. However, there are steps we can take to help manage these changes and maintain our physical health. For example, staying active and exercising regularly can help keep our muscles strong and flexible, which can help support our joints and reduce the risk of injury. Additionally, eating a healthy diet and getting enough sleep can also help support our overall physical health and well-being. While we can't stop the aging process, we can take steps to help manage it and maintain our physical health as we age.

The well-documented declines in muscle mass, strength, balance, and flexibility that occur with age have led the US Centers for Disease Control and Prevention to recommend that adults aged 65 and older engage in moderate-intensity exercise for at least 150 minutes per week. Additionally, they should perform strength training and balance exercises at least twice per week. These recommendations are designed to help older adults maintain their physical health and reduce the risk of falls, which can be a serious concern for older adults. By following these guidelines, older adults can help maintain their strength, balance, and flexibility, and enjoy a healthier, more active lifestyle as they age.

How to improve the quality and quantity of your life?

While strength, balance, and flexibility are all important for maintaining physical health, when it comes to improving the quality and quantity of one's life, aerobic exercise should be the main focus. According to Dr. John Higgins, a sports cardiologist at McGovern Medical School at the University of Texas Health Science Center at Houston, getting in some aerobic exercise should be the primary concern for anyone looking to improve their overall health and well-being. This can include activities like running, cycling, swimming, or brisk walking, which can help improve cardiovascular health, boost energy levels, and reduce the risk of chronic diseases.

After aerobic exercise, resistance training is the next most important type of exercise to focus on. Resistance training can help build muscle mass and strength, which can help support the joints and reduce the risk of falls. Additionally, resistance training can help improve bone density, which can be especially important for older adults who are at risk for osteoporosis.

Finally, a mixture of balance and flexibility work can also be beneficial for maintaining physical health and reducing the risk of falls. Activities like yoga, tai chi, and Pilates can help improve balance and flexibility, which can be especially important for older adults who may be at increased risk of falls and other injuries.

Overall, while all types of exercise are important for maintaining physical health, focusing on aerobic exercise, resistance training, and a mixture of balance and flexibility work can help improve the quality and quantity of one's life and support overall health and well-being.

According to Eldayrie, the importance of strength, flexibility, balance, and other types of exercise can vary depending on the individual's age, fitness level, and goals. For example, a master's athlete may prioritize strength and flexibility to improve performance and reduce the risk of injury. On the other hand, an 85-year-old individual who wants to maintain their functional independence may focus on balance and strength exercises to reduce the risk of falls and maintain mobility. Ultimately, the most effective exercise routine will depend on the individual's unique needs and goals, and should be tailored to their specific situation.

There will also be differences based on a person’s health. Someone with arthritis should focus on joint flexibility first, Eldayrie said, while someone who just had a knee replacement should concentrate on strength training. If you have osteoporosis, it’s important to work on balance to avoid falls.

How to get moving?

Although there is ample evidence supporting the importance of physical activity, a significant percentage of Americans aged 50 and older remain inactive. According to a 2016 CDC study, 28% of older Americans are not engaging in physical activity, and this percentage increases with age, with over 35% of those aged 75 and older being inactive. This is a concerning trend as physical activity has been shown to improve mental health, reduce the risk of dementia and cognitive decline, and support healthy aging. By incorporating strength, balance, and flexibility work into one's exercise routine, individuals can increase their chances of aging well and maintaining an active, healthy lifestyle.

Higgins suggests thinking of physical activity like a pyramid. Aerobic exercise forms the apex of the pyramid, while the bricks supporting it include strength, balance, and flexibility. Without these foundational elements, the pyramid will crumble, and it will be impossible to achieve optimal fitness. It's essential to focus on all aspects of physical activity to attain a healthy and balanced lifestyle.

If you feel overwhelmed by the idea of including aerobic exercise, strength training, and balance and flexibility work into your weekly routine, don't worry. You don't necessarily need a gym membership or personal trainer to achieve your fitness goals. These essential activities can be seamlessly woven into your daily routine, making it easier to maintain a healthy lifestyle.

For example, playing golf and gardening are enjoyable ways to add some aerobic exercise to your life. So is walking the dog. Strap on a weighted backpack during your walk, and now you’re “rucking,” an exercise based on military training that combines aerobic exercise with strength training. Yoga is an easy-on-the-body activity that aids in flexibility, but it also boosts strength and activates your core. Standing on one foot in the grocery line or in front of the television is an easy way to add some balance training to your life.

“A lot of people like to complicate things by having a plan and measuring their progress, but it doesn’t need to be that complicated,” Eldayrie said. “Just incorporate these things into your day-to-day life and be consistent. The benefits will come over time.”

Higgins agreed. “If you don’t believe strength training, balance and flexibility work will really help, give it a try for a few months and see what a difference it makes,” he said. “You will probably find that you enjoy things more and that you are able to do regular aerobic work more easily and with less injuries, whether that’s playing with the grandkids or doing an exciting activity like zip lining.”