It’s notable that 27.5% of adults aged 50 and older reported participating in no physical activity outside of work. Additionally, studies indicate that the prevalence of inactivity in this age group tends to increase as they get older.

A recent article published by the Centers of Disease Control (CDC) states that physical activity can provide immediate and long-term effects. These immediate effects include improved sleep quality, reduced anxiety, and reduced blood pressure. In addition, long term effects include reduced risk of chronic diseases, bone strength, balance, and coordination. However, knowing the right exercises to do and doing them on a consistent basis can be challenging.

The CDC recommends that adults need to do around 150 minutes of moderate intensity aerobic exercises per week. You could split these minutes up by doing 30 minutes of exercising a day for 5 days. It is also recommended that adults do exercises that strengthen muscles at least two days a week. However, if you are struggling to meet these recommendations, remember that little physical activity is better than none. Health benefits from exercising will increase as your time doing physical activity increases. If you find being physically active boring, I recommend trying a variety of different exercises, as I find a mix of exercises more enjoyable. You could exercise with a partner as well.

As most know, aging can reduce muscle mass and muscle strength. So, it is important, especially for older adults to do some sort of muscle-strengthening activity. This can include lifting weights, doing body weight workouts (push-ups, planks) or even the use of resistance bands. As time goes by, slowly increase the weight you’re using and/or increase the repetition and you should see more benefits to the strengthening of your muscles. Remember, it’s best if you do this at least two times a week and be sure to target all muscle groups.

Exercising regularly plays a role in our daily life. The National Institute of Medicine
shows that exercising reduces falls in the older population by 21% and has shown a
positive correlation to daily activities as well meaning it is easier to perform daily
activities.

N.C. Cooperative Extension here in Brunswick County has developed a program that can help with strength training. It is called Timeless Fitness.

Timeless Fitness is an engaging 4-week group-based strength training program tailored to adults of all ages and fitness levels. This comprehensive program provides an opportunity for participants to come together once a week for 1-hour sessions. During these sessions, individuals focus on improving their strength and mobility while also developing a consistent habit of physical activity. I will be hosting Timeless Fitness at The Brunswick Center at Supply, 101 Stone Chimney Rd. SE Supply starting on October 30th at 9:00 a.m. and will run the next three weeks on November 6 , 13 and 20. This class will be completely free of charge and anybody is welcomed to join.

Beyond the physical benefits, Timeless Fitness emphasizes the importance of building connections and creating a supportive community. By participating in these classes, you not only work towards their personal fitness goals but also have the chance to get to know and connect with others in the group. This communal aspect enhances the overall experience, fostering a sense of mutual encouragement among yourselves.

The great aspect about this program is no special equipment is needed. All that is
needed to participate is a chair; however, a set of dumbbells (light weight) is
recommended. If you decide to attend the classes, a set of dumbbells will be provided coming in at weights of 1 pound, 2 pounds, 3 pounds, 5 pounds, and 8 pounds.

This column was written by Matthew Walker, a senior at the University of Wilmington,
where he’s pursuing a bachelor’s degree in Public Health. Walker is currently interning
with N.C. Cooperative Extension here in Brunswick County. Matthew’s fitness journey
began in 8th grade when he started lifting weights to get stronger for baseball. While his love for the sport eventually faded, his passion for fitness only grew. By the time he was a freshman in college, he had fully committed to lifting and taking his nutrition more seriously. Now, with years of experience and dedication under his belt, he’s not just focused on his fitness goals but also using his knowledge of health and wellness in his studies to help others live healthier lives.

Preregistration is not required, but if you’d like more information about the Timeless
Fitness program contact Matthew Walker or Avery Ashley, Family and Consumer Science Agent, N.C. Cooperative Extension, Brunswick County Center at 910 253-2610.

Matthew Walker | Guest Columnist | Intern with the Family and Consumer Science Staff | N.C. Cooperative Extension Brunswick County Center |