The Health Benefits of Regular Exercise for Adults

health benefits of regular exercise for adults

As we age, the health benefits of regular exercise and maintaining an active lifestyle become increasingly important for both our physical and mental health.

The CDC (Centers for Disease Control and Prevention) extols the benefits of physical activity stating, “Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities”.

Regular exercise is crucial for staying physically and mentally healthy as we age. Integrating outdoor and group activities with a mix of exercise types including strength and balance exercises can offer many benefits including enhanced quality of life.

Embracing the Great Outdoors

Engaging in outdoor activities is a great way to stay active. While enjoying the beauty of nature, you can also reap the health benefits of being outdoors which can lower stress and cortisol levels and increase vitamin D and serotonin levels.

There are many ways to enjoy getting regular exercise in a natural environment even if you are just getting started on your exercise journey:

Walking Every Day: Taking a daily walk can boost cardiovascular health, help maintain your mobility and enhance mental well-being through spending time in natural surroundings.

Gardening: Gardening can be a therapeutic activity and offers both light exercise and the satisfaction of growing your own plants or vegetables. Surrounding yourself with flowering plants, herbs and even vegetables not only enhances your quality of life but can come in handy when cooking outdoors.

Birdwatching: Often overlooked, birdwatching usually involves walking and being mindful of your environment, which can be very relaxing and meditative.

Even if you are mobility impaired to some degree, you can sit outdoors and birdwatch, especially if you have a few bird feeders in your yard. Keeping binoculars and a good book on birds handy can provide hours of entertainment and improve mental and emotional health.

Outdoor Yoga Classes: Yoga helps with flexibility, balance, and strength, while the outdoor setting enhances the experience with fresh air and a peaceful environment. There are also benefits to engaging socially with others which can help improve your mood and foster a feeling of well-being.

Hiking Trails: For those who enjoy a bit more intensity and are ready to take their daily exercise to the next level, hiking is excellent for cardiovascular health and muscle strength. It provides mental stimulation from navigating varying terrains and includes all the benefits of spending time outdoors.

The Four Pillars of Fitness for Adults

For a balanced fitness regimen, adults should consider incorporating exercises that cover four key areas which include cardio, strength training, flexibility and balance.

  1. Cardiovascular activities like walking, swimming, cycling, or aerobic classes can help improve heart health, increase stamina and reduce the risk of chronic diseases.
  2. Strength training is one of the best ways to maintain muscle mass. It can be done with light weights or through exercises such as squats and push-ups to help preserve and build muscle.
  3. Flexibility exercises and yoga can help improve overall flexibility, help reduce the risk of injury and decrease stiffness and pain in muscles.
  4. Balance exercises can help mitigate the deterioration and increased risk of falls as we age. Exercises like tai chi, standing on one leg or simple activities like walking heel-to-toe can greatly enhance stability.

Starting Your Exercise Journey

Starting your exercise journey may feel overwhelming at first, especially if you haven't been active for some time. Using these tips should help you stay safe and feel good about your journey.

  • Consult with your healthcare provider before starting any new exercise program, especially if you have existing health issues, concerns or previous injuries.
  • Work with a trainer, if possible, to find the best exercises for you to get started with. It’s generally best to start with light exercises and gradually increase the intensity and duration of your workouts.
  • You’re more likely to stick with an exercise routine if you enjoy the activities. Trying different exercises to see what you like best will give you the best chance of being successful.
  • Consistency is key in building and maintaining your exercise journey. Incorporate some form of physical activity into your daily routine to make it easier to stay consistent with your journey.
  • Wear appropriate footwear, stay hydrated and use sunscreen during outdoor activities. Always listen to your body and avoid pushing yourself too hard.

Regular exercise for adults promotes physical health and can also improve mental attitude and emotional well-being. Outdoor activities provide a refreshing way to stay active, while a balanced exercise routine covering cardio, strength, flexibility and balance exercises ensures a comprehensive approach to fitness. 

starting your exercise journey

Epcon Communities

Epcon Communities invites you to see what your life could be like in a community that is designed to promote a relaxed, enjoyable and healthy lifestyle. Enjoy the amenities and activities that cultivate friendships, enhance your sense of community and simplify getting the regular exercise you need to stay healthy.

  • Many of our communities include a clubhouse with a general-purpose meeting area and kitchen which provides a perfect venue for yoga classes and other flexibility exercises while socializing with friends and neighbors.
  • A well-equipped exercise room is available in communities with a clubhouse so you can easily keep up your strength training.
  • A swimming pool just outside the clubhouse helps you maintain all four pillars of fitness while staying socially engaged.
  • Wide sidewalks and walking trails make daily walks easy and your daily cardio exercise fun.
  • Tennis, pickleball or bocce ball courts are available in some communities providing a fun way to get cardiovascular exercise in a social environment.

Our luxury single-family homes offer floor plans starting from 1,300 square feet to over 3,000 square feet with 2-4 bedrooms. Many communities include landscape maintenance provided by the HOA so you can spend more of your time doing what you love!

If you're ready to make your lifestyle dreams a reality, contact us to learn about all the benefits we offer and we'll help you find the perfect home and community for your lifestyle!