About 10.3%-15% of the population in the Philippines is 50 years and older. As the country shifts gear towards an aging population by the year 2025, the Commission on Population (PopCom) said that Filipinos are living longer but they remain to be in poor health.   

The life span of the Filipino female is now longer at 72 years and 67 years for the male due to modern medicine and technology. However, their quality of life did not improve.

As we grow older, the quality of life starts diminishing. According to the American Council on Exercise (ACE), one measure of the quality of life is an individuals’ ability to perform activities of daily living, such as bathing, dressing, and eating and these regular routines may become difficult as one gets older. Progressive aging manifests itself with signs like reduction in bone and muscle mass, sensory changes, and less coordination.

And as we age, all the things we must do to stay healthy become even more important. We need to eat the right food. We should not smoke. We can only drink moderately and with precautions. We need to be active to stay active.   However, maintaining an active lifestyle becomes a challenge for most. Older people tend to frown on having to start a fitness regimen and would argue that they need to take it easy and slow down further as they age. The exact opposite is true. With regular exercise, an elderly will find oneself with more energy than never before as his/her health and fitness level increases.

BENEFITS OF EXERCISE:

• Builds up muscle and bone mass
• Increases strength and energy
• Improves endurance and lessens fatigue and shortness of breath
• Enhances flexibility, mobility, and balance
• Reduces the effects of illnesses and chronic diseases
• Regulates metabolism to better manage your weight
• Improves sleep
• Boosts mood and self-confidence
• Relieves stress
• Keeps brain activity that can prevent memory loss, cognitive decline, and dementia. It may slow down the progression of brain disorders such as Alzheimer’s disease.

It does not matter what your age or your current physical condition is, anyone can reap the rewards of exercise.

In fact, exercise is even more important for older adults, and can help them boost their energy level, manage symptoms of illness and live independently for as long as possible. Listed here are myths that keep older people away from exercise, with the truth behind the fallacy.

Myth: “Why would I exercise if we were all going to get old anyway? “

Fact: People rank living independently and remaining active at the top when asked how can they maintain a good quality of life when they grow older. Exercise and good health will help you enjoy your prolonged and extended life and still attain what you want to accomplish even at that age. A good number of people in their 60’s, 70’s and 80’s are out there running marathons, bodybuilding, and indulging in an active lifestyle. And not only does regular exercise improves your physical health, but it can also boost your memory and helps prevent dementia and Alzheimer’s disease as well.

Myth: “I am old and have never exercised before. I think it’s too late for me to start even thinking about it.”

Fact: No one is too old to exercise though it may seem too late to expiate a lifetime of no exercise. Studies have shown that people in their 90’s gain muscle strength and overall functional ability when they started exercising. Another research finds exercising late can still cut the risk of health problems such as heart disease, hypertension, diabetes, and arthritis.

Myth: “I easily get tired. Older people like me should just rest and conserve our energy and strength.”

Fact: Inactivity and the sedentary lifestyle will make you tired. You will probably experience some muscle soreness and fatigue in the initial stage of your exercise routine but you should be able to recover in no time. Regular exercise will give you the muscle strength, endurance, flexibility, mobility, and balance will get you through your daily living and sustain your independence.

Myth: “I don’t need to check with my doctor before I exercise.”

Fact: Whether you have not had any prescribed physical activity in a long time, or you have a medical condition, or you are perfectly okay and completely free of any symptoms of illness, it still advisable to see your doctor for precautionary measures. Whatever results you get from your lab tests and check-up with your doctor, exercise will definitely be included in the prescription. This is so minus the routines or movements that may be considered as contra-indicated and risky to certain health and medical conditions. Isn’t it exciting to compare the results of your medical check-up before and after embarking on a regular fitness program?

 Myth: “Exercise hurt the joints.”

Fact: A lot of people think that exercise is harmful to their joints. On the contrary, exercise will make your bones and joints stronger, thus, resulting in better joint function. Just make sure to warm-up and cool-down, do stretching and wear a good pair of sneakers.

Myth: “I might have a heart attack while exercising.”

Fact: Though there are cases of heart attacks during and after exercise, people who avoid exercise are putting themselves more at risk than those who are active. In fact, a study would reveal that people who suffer cardiac arrest during exercise are three times likely to survive. Survival rates for exercisers were 45% compared with 15% of those that were not exercise-related. The benefits of exercise far exceed that small risk.

Myth: “I’m busy and I don’t have time to exercise.”

Fact: Older people are mostly retired and will have enough time to squeeze in 20-60 minutes of exercise 2-3 times a week. But this is an unacceptable excuse common in all age groups. People who say they do not have time to exercise just need to prioritize their time better. Maybe cutting down your TV time, signing off for a little while from the social media like Facebook and spending fewer cocktail hours, will do the trick. We must find time for the things we value. And isn’t our health and life more important than those activities we spend our time on?

Myth: “Exercise bores me.”

Fact: There are a lot of ways to beat boredom while exercising. Maybe you can listen to your favorite music, read a magazine while jogging in the treadmill, mix up your routine, put in more variations, among others. But this would not take long. You will get bored again unless you find something that you really love to do. But what if a specific exercise like strength training is what you really need and you are intuitively against it? How much determination and discipline are you willing to bear for you to realize and achieve your health and fitness goals? If you are willing to do what it takes, then you are on your way in achieving your goals, eventually killing the boredom and enjoying the whole process!

Myth: “Gyms are not for older people.”

Fact: Gyms are for everybody regardless of age and fitness level. It’s just a matter of you finding people of the same age whom you can work out with ease. If that does not work out, your home provides the best comfort you can ask for. It’s hassle-free. No gym membership. No crowd. No waiting in line for equipment. No traffic. No transportation needed.   All you need is a good and credible professional personal trainer who has a passion for training older adults like you.