A journal published on the Multidisciplinary Digital Publishing Institute (MDPI) that discussed a longitudinal research regarding the cardiorespiratory fitness of aging endurance athletes found that maximal aerobic power (used in measuring endurance) declines at a rate of 10% per decade in individuals aged over 30, and increases as we age. The numbers also increase for individuals who do not engage in any cardiorespiratory training.
Aging and Endurance
Endurance refers to the ability to undertake difficult physical tasks for a prolonged period. As we age, our muscles lose size and strength, which can lead to weakness, exhaustion, and a decreased ability to withstand physical activity. This is the result of several elements interacting, such as:
- Muscle fibers get smaller and fewer.
- Tough, fibrous tissue replaces destroyed muscle tissue, and muscle tissue replacement occurs more slowly.
- Changes in the neurological system diminish muscle tone and contraction.
Why is endurance important?
To put it simply, engaging in endurance exercises enhances your general fitness and maintains the health of your heart, lungs, and circulatory system. People who engage in the recommended amount of physical exercise daily can therefore lower their chance of developing illnesses, including diabetes, heart disease, and stroke.
Benefits of Good Endurance?
Still not convinced? The let’s get into the benefits of having good endurance:
Improves heart and lung health
A person can maintain physical activity for longer by improving their cardiorespiratory endurance, which also enhances oxygen uptake in the heart and lungs. When someone breathes in, oxygen fills the lungs, and enters the bloodstream. The heart then pumps this oxygen-rich blood throughout the body to the tissues and organs that depend on it.
Improves your metabolism
A study published in 2021 that aimed to study the relationship between the human metabolism and endurance exercises provided evidence that the three major macronutrients (carbohydrates, fats, and proteins) metabolized better during prolonged endurance exercises.
Helps to reduce age-related memory loss
An older research conducted by the Department of Internal Medicine, Aging and Nephrological Diseases, University of Bologna in Italy found that older individuals, ages ranging from 65 to 74 years, who took part in endurance exercises and training had a reduced progression of cognitive decline.
Another narrative review that was conducted more recently in 2021 supports these findings. The review, which was published in the International Journal of Environmental Research and Public Health, found that exercise, specifically aerobic exercises and muscle strengthening exercises, not only delayed but also prevented the progression of dementia.
Endurance Exercises
With all that said, it’s easy to see that maintaining good endurance as you grow older provides benefits that will improve your quality of life. Although starting the habit may seem daunting, especially for individuals who have no prior experience with working out. Which is why we’ve made this list of easy endurance exercises that you can do from the comfort of home.
Wall Push-ups
Wall push-ups are a useful exercise that is helpful for various daily tasks, including pushing motions, reaching overhead, lifting objects, and standing from lying on your back. Pushing yourself up from a bed or the floor might become more natural with regular wall push-up practice. These exercises can also help with basic actions like lifting one foot to put on a shoe or activities that require balance like walking.
- Stand 3 feet away from a wall
- Make sure your feet are hip-distance apart
- Place your hands on the wall. Be sure to line them up with your shoulders.*
- While keeping your back straight, slowly bend your elbows and bring your chest to the wall.
- Once your chest is to the wall, slowly straighten your arms and push yourself away from the wall.
- Repeat 10 times for a full set.
*Ensure that you are not shrugging your shoulders
Shoulder Blade Squeezes
Scapular squeeze exercises, sometimes known as “shoulder blade squeezes,” have the goal of strengthening the muscles between the shoulder blades. It’s a quick and easy exercise that improves the general health and function of your shoulders and helps you keep proper posture.
- Stand or sit up straight with your arms at your sides
- Relax your shoulders. Do not shrug.
- Squeeze your shoulder blades together
- Hold this position for 6 seconds
- Repeat 8 to 12 times.
Seated Knee Lifts
This workout strengthens your quadriceps and hip flexor muscles and increases your hip mobility. The largest muscle group in your body, the quadriceps, gets stronger with seated knee lifts. Strengthening your quadriceps will help you feel stronger overall because you use them for almost everything you do, including standing.
- Sit up straight in a sturdy chair.
- Place your feet flat on the floor, hip distance apart.
- Relax your hands at your side and gently hold on to the edge of the seat. Make sure you are not pushing down on the seat itself.
- Lift your right leg up and hold for 3 seconds.
- Gently drop your leg back to the floor.
- Repeat this action 8 to 12 times before switching legs.
Our Thoughts
Endurance is an important element of the human body. Unfortunately, as we get older, our bodies slowly break down and we lose this ability. Yet modern science and medicine have done extensive research to ensure that we keep our endurance as we age, and improve our quality of life. Small lifestyle changes, like engaging in exercise, give those in their golden years a chance to live their lives to the fullest.
Disclaimer
GulfPhysio.com and all of its content are for informational purposes only. All information is believed to be accurate at the time of posting and should NOT be taken as professional medical advice. Please seek a medical professional in the event of pain or injury.
Want to learn more about health, pain management, and disease? Then read our articles “Joint Degeneration and Aging” and “Anchored While Aging: Flexibility Exercises For Older Adults”.
