In this article, we’ll look at the research and guidelines that tell us exactly what you can expect from adding a little physical activity to your life. We’ll also explore the many choices you have for types of physical activity to feel those benefits. It may be much simpler than you think … the information here may surprise you.

Exercise and Healthy Ageing

There is no doubt about it. A huge body of research evidence has clearly shown that even a small amount of physical activity has far-reaching effects on our health and quality of life, especially as we age. The proven benefits include improvements in:

• Quality of life
• Function with day-to-day activities
• Cognitive function and delayed dementia
• Mental health
• Overall quality of life
• Protection against cardiovascular disease, stroke, diabetes, and some cancers

Exercise Is Medicine

Many healthcare providers and researchers view exercise as medicine. Like any medicine, exercise should be individualized and in some cases prescribed. In 2020, the World Health Organization (WHO) published its updated Guidelines on Physical Activity and Sedentary Behaviour, which provides specific recommendations for various age groups. Healthcare providers follow these evidence-based recommendations, which are known to improve overall health and lifestyle.

Now, let’s look at some exercises that may be of particular benefit to us as we age.

Balance Exercises

Balance training has been shown by research to improve balance and reduce falls in older adults. Balance exercises not only improve balance but also combine well with other types of exercise to improve overall mobility, agility, and function. The WHO guidelines recommend balance exercises for older adults.

Johns Hopkins University suggests simple exercises for individuals who are unsteady on their feet, at risk of falls, or with low bone density. These are designed for safety, a graded level of difficulty, and their effectiveness in reducing fall-related injuries.

For more robust individuals, the Mayo Clinic suggests balance exercises for improving balance for mobility and function.

Cardiovascular Exercises

These are many kinds of exercise that get your heart rate up and get you breathing heavier than at rest. These exercises help you function better, and they have potent health effects, particularly for lowering your risk of heart disease, stroke, and diabetes.

Cardiovascular exercises don’t necessarily have to involve using workout machines at the gym. Any activity that raises your heart rate and increases your breathing rate will do. For example, this may include any of the following:

• Housework
• Dancing
• A brisk walk
• Jogging
• Swimming or water fit classes
• Cross-country skiing

The WHO guidelines recognize the importance of cardiovascular exercise. They recommend that older adults get at least 150 minutes a week of moderate-intensity aerobic activity, like brisk walking. For example, this may be broken down to 30 minutes a day on 5 days a week, or 22 minutes every day. For those who can tolerate more intensive workouts, the guidelines suggest 75 minutes a week of vigorous-intensity aerobic activity, such as hiking or running.

Strength Exercises

Strength training builds muscle and bone and helps you to maintain your energy and strength as you age. The Centers for Disease Control and Prevention (CDC) published a guide for strength training for older adults, Growing Stronger, which provides an excellent starting point. The WHO guidelines recommend strength training at least 2 days a week for older adults.

Core Exercises

Core exercises strengthen the muscles in your trunk — the ones that support your back and help you to bend over, stand up from sitting, and maintain your balance. Harvard University Medical School has published some suggestions for core exercises for older adults.

Flexibility Exercises

Flexibility exercises involve stretching your muscles and tendons to improve circulation, prevent injury, and improve posture. Many people begin their exercise session with some stretching. Here’s an excellent stretching program for older adults.

Bringing It Together

The key to adding exercise to your lifestyle is to choose exercises that you enjoy doing. You’re much more likely to sustain enjoyable activities and apply yourself.

Exercising with a partner also increases your motivation to stick with your workout plan and provides an extra layer of encouragement and enjoyment.

Exercise must be graded — meaning that you start at a level that’s safe and comfortable for you., As you become fitter, you can then raise the bar on your workouts.  If you have heart disease or another condition that may limit your exercise tolerance, be sure to talk to your healthcare provider before starting your program.

The best exercise programs are those that incorporate some or all of the different types of activities so that you improve our strength, flexibility, balance, and cardiovascular fitness in parallel.

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This article will explore the benefits of doing both cardio and weightlifting in the same workout session and the best ways to maximize your results.

What’s Cardio and Why Is It Important?

Aerobic or cardiovascular (cardio) exercise includes workouts designed to elevate your heart rate. The word “aerobic” refers to exercises that force your body to use more oxygen to create energy. According to the Cleveland Clinic, a good cardio workout has you breathing faster than you normally do at rest.

Examples of cardio workouts include, but aren’t limited to:

• Jogging or running
• Walking
• Cycling
• Hiking
• Swimming
• Cross-country skiing

The American Heart Association (AHA) recommends getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Moderate-level cardio is a great introduction. Cardio workouts not only strengthen your heart and lungs — they’re also great for reducing the risk of stroke, keeping your bones healthy, and even assisting with digestion.

What’s Weightlifting and Why Is It Important?

Weightlifting is a type of strength or resistance training that improves your muscle strength. In the long run, weightlifting also preserves your muscle mass and bone health and helps prevent injuries as you age.

Strength exercises are typically completed in repetitions and sets. The AHA recommends working muscle groups for 8 to 12 repetitions (reps) to the point of fatigue. You can complete 3 to 5 sets of these reps or keep going until your muscles wear out. Try lifting weights at least twice a week, focusing on different muscle groups each time. Give yourself at least 2 days of rest in between workouts to let your body recover and repair itself.

Examples of weightlifting exercises to try include:

• Free weights, like dumbbells
• Kettlebells
• Resistance band training
• Barbells with plate weights
• Weight machines

Can You Combine Cardio and Weightlifting in the Same Workout?

A long-standing rumor in the fitness community is doing cardio or weights before the other can lead to burnout and affect your performance. But newer evidence suggests this likely isn’t true. Research shows that completing both cardio and weight-based exercises doesn’t negatively impact strength or muscle growth.

Health experts now note that you can combine cardio and weightlifting within the same workout. In fact, there may be extra benefits to raising your heart rate and strengthening your muscles at the same time. One study published in the British Journal of Sports Medicine found that people who completed both cardio and strength training in their workouts had a lower risk of death compared to those who only included cardio.

When Combining Exercises, Which Is Best to Do First?

The choice between whether to perform cardio or weightlifting first depends on your specific goal. It’s best to make your first exercise or activity the one you want to prioritize the most. This is because you have the most energy at the start of your workout. As you continue expending energy, you won’t be able to dedicate as much to exercises later in your session.

For example, if you’re looking to improve your cardiovascular fitness and endurance, it’s best to do your cardio workout before weightlifting. Warm up and complete your run or stationary bike ride first. For those looking to build muscle strength, weightlifting first is better. After a quick warmup, choose exercises that focus on specific muscle groups first. Your cooldown can then be a cardio workout, like walking, jogging, or riding the stationary bike. Other studies have found that you may burn more fat when you do cardio workouts after weightlifting. If you’re looking to shed a few extra pounds, this may be your preferred order.

Workout Ideas That Combine Cardio and Weightlifting

If you already have a gym routine and your favorite workouts ready, you’re good to go. But if you need a few more ideas for combining cardio and weightlifting, we’re here to help.

Circuit training and high-intensity interval training (HIIT) combine aspects of both exercises to build muscle and improve your cardiovascular health. HIIT workouts involve short, intense bursts of exercise followed by a short recovery. Start your session with a light cardio warmup, like walking or jogging for 5 minutes. Once you’re ready, rotate between 3 to 5 exercises of your choice — these can include a mix of cardio and weightlifting.

Examples include 30 seconds to 1 minute of:

• Burpees
• Kettlebell swings
• Mountain climbers (with or without resistance bands)
• Sprinting on a treadmill or stationary bike
• Dumbbell raises

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What Is Blood Pressure?

With every beat, your heart pumps blood throughout your body. This blood flow brings the oxygen and nutrients your organs, muscles, and other tissues need to function. Your arteries carry oxygenated blood away from your heart to the rest of your body.  When blood is pumped through your arteries, it creates pressure that presses on the artery walls. This pressure is known as your blood pressure.

At the doctor’s office, you’ll hear your blood pressure given as two numbers. The top number — known as your systolic blood pressure — refers to the artery pressure when your heart beats. The bottom number — or diastolic blood pressure — measures pressure when your heart is at rest between beats.

According to the American Heart Association (AHA), a healthy blood pressure is less than 120 mmHg systolic and less than 80 mmHg diastolic (120/80 mmHg). You may hear your healthcare provider say your measurement is “120 over 80.”  Keep in mind your blood pressure changes throughout the day as well. It peaks in the middle of the day and falls again in the evening.

What Is High Blood Pressure (Hypertension)?

An elevated or high blood pressure reading lets your doctor know you may be at risk of developing other health problems. The AHA explains that you have elevated blood pressure if your systolic reading is 120-129 mmHg and your diastolic is less than 80 mmHg. If you don’t take steps to lower your blood pressure at this point, you may develop high blood pressure later on.

Also known as high blood pressure, hypertension is a medical condition that requires intervention or treatment. The AHA defines hypertension in stages:

• Stage 1: 130-139 mmHg systolic or 80-89 mmHg diastolic
• Stage 2: Higher than 140 mmHg systolic or higher than 90 mmHg diastolic
• Hypertensive crisis: Higher than 180 mmHg systolic and/or higher than 120 mmHg diastolic (this is a medical emergency)

Most people don’t experience any symptoms of high blood pressure. In some cases, you may experience shortness of breath, headaches, or nosebleeds.

What Is Low Blood Pressure (Hypotension)?

Low blood pressure or hypotension is diagnosed when your reading is below 90/60 mmHg. Some people have a condition known as orthostatic hypotension. This occurs when blood pressure drops and stays low after standing up from a sitting position.

People with low blood pressure may have the following symptoms:

• Lightheadedness or dizziness
• Passing out (fainting)
• Confusion
• Blurry vision
• Fast and shallow breathing
• Changes in behavior

Blood Pressure and Your Heart Health

Your doctor uses your blood pressure to learn more about your heart health, in addition to your overall health. The following sections review what high and low blood pressure readings may mean for you.

High Blood Pressure: What Does It Mean?

If you have an elevated or high blood pressure level, you may have an underlying condition causing it.

Some people have atherosclerosis or plaque buildup along their artery walls. This buildup narrows the arteries, making it harder for blood to flow through. Think of your arteries like clogged pipes — as your heart tries to pump blood, the pressure keeps building up behind the clog.

High blood pressure can also be caused by an underlying health condition. Known as secondary hypertension, symptoms of this complication can appear suddenly. Examples of other conditions that raise blood pressure levels include:

• Thyroid problems
• Tumors on the adrenal glands (small glands that sit on top of your kidneys and make hormones)
• Kidney disease
• Problems with your heart or blood vessels that have been present since birth (known as congenital defects)  

It’s important to treat high blood pressure with medication and lifestyle changes. The Centers for Disease Control and Prevention (CDC) notes that hypertension raises your risk of heart disease, heart attack, stroke, and kidney disease.

Low Blood Pressure: What Does It Mean?

You may think low blood pressure is nothing to worry about, but this isn’t always the case. Like high blood pressure, hypotension may be caused by other conditions, including:

• Dehydration
• Life-threatening conditions, such as a blood clot in your lungs (pulmonary embolism) or an irregular heart rhythm (arrhythmia)
• Complications during pregnancy
• Neurological conditions like Parkinson’s disease
• Conditions affecting your hormonal balance, like diabetes or Addison’s disease
• Low nutrient levels, including folic acid and vitamin B12

While it’s talked about less, low blood pressure levels can also become dangerous if they’re left untreated. Hypotension can cause dizziness or fainting, putting you at risk of falling and injuring yourself. You’re also more likely to have a stroke or develop heart problems. Your doctor may have you drink more fluids if you’re dehydrated. They can also prescribe medications that raise your blood pressure.

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Taking a nap can be a great way to feel refreshed and more alert. However, snoozing for a couple of hours could do more harm than good.

How Long Should You Aim To Nap?

Most sleep experts agree that the ideal nap is short and sweet. The Mayo Clinic suggests 10- to 20-minute naps, the Cleveland Clinic recommends lying down for 15 to 20 minutes, and Harvard Health thinks the 20-minute mark provides the best rejuvenation.

Sleep longer than this, and you may enter into deeper stages of sleep, which may be harder to wake up from. This puts you at risk of sleep inertia — that feeling of grogginess that happens when you wake up from a long nap, not knowing where you are or what time it is. A long nap might also disrupt your circadian rhythm (internal body clock), which could throw off your whole sleep schedule.

There’s an exception to this rule, however. Some research has found that for older adults, napping between 30 minutes and an hour and a half may provide optimal benefits in terms of memory and focus. This may be because we tend to need more sleep as we age.

Other Napping Tips

Certain strategies can also help you get the most out of a quick nap. For your best shot at feeling reinvigorated, try:

• Napping in the early afternoon — Your circadian rhythm helps control when you wake up and fall asleep and affects feelings of sleepiness throughout the day. Energy levels tend to dip after lunch, so naps might be most effective then. Naps later in the afternoon or early evening, on the other hand, may make it harder to get to sleep at night.
• Finding a comfortable spot — Can’t make it home for a nap? You may be able to still get in a solid nap at your office. Try to find a cozy location, eliminate distractions, and turn off the lights if possible.
• Avoiding stressing about an inability to nap — While napping is nice, it’s not for everyone. Some people just can’t seem to sleep when daylight is streaming through the window. This is nothing to worry about — just make sure you get enough sleep at night!

The Benefits of a Good Nap

Napping can improve your mood, helping you feel refreshed and banishing feelings of irritation or frustration. It may even fight stress at the cellular level.

A good nap may also sharpen your mind, boosting your ability to focus. Some research has found that naps may improve your ability to learn and remember. Tiredness can lead to accidents while driving or using machinery, so a good nap could help keep you safe.

When Napping Could Be a Problem

Occasional naps are perfectly fine, but if you find that you can’t get through your day without one, it could be a sign of an underlying issue.

Frequent napping may indicate that you’re not sleeping enough at night. It may be a good idea to move up your bedtime to make sure you’re getting the rest you need. Keep in mind that adults need between seven and nine hours of sleep per night!

On the other hand, napping during the day can make it harder to fall asleep at bedtime. When you feel like you’re constantly napping and you’d rather cut back, try to get back on a regular schedule by skipping naps for a week or two, even if you feel tired.

Feel like you’re spending a lot of time in bed at night, but you’re still tired enough to need a nap during the day? You may be getting low-quality sleep due to a sleep disorder such as sleep apnea. Ongoing tiredness can also be a symptom of conditions like infections, heart disease, diabetes, lupus, thyroid conditions, depression, or anxiety. If you suddenly find yourself needing more naps than you used to, but there aren’t any obvious causes, it may be time to talk to your doctor.

For the most part, however, there’s no need to worry if you like taking the occasional nap. Just keep it short to help prevent grogginess and ensure you’ll still be able to get to sleep later!

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You can read articles about people taking freezing showers every morning for a month, see TikToks of influencers dunking themselves in ice baths, and hear people discussing cold plunges on health-related podcasts. Many people claim that immersing yourself in cold water has all sorts of benefits for your mind and body.

But does the trend live up to the hype? Here are a few of the ways cold plunges might help your health.

Effects on Metabolism

Cold plunges may raise your metabolism, helping your body burn calories at a faster rate. This change is likely temporary, but those who do cold water immersions more regularly may see a greater effect. On the other hand, there’s not yet any evidence that shows that people can lose weight from cold plunges alone. While you may burn more calories overall with regular ice baths, the difference probably won’t make up for a bad diet or lack of exercise.

Your metabolism may also be affected in other ways by cold temperatures. Some research shows that your cells may become more sensitive to insulin after regular cold plunges, which means that your tissues can more effectively convert sugar in your blood to energy. This might help protect against conditions like diabetes, although this hasn’t yet been studied.

Cold Temperatures and Circulation

Exposing your tissues to the cold shocks your system. You start breathing faster, your blood pressure ramps up, and your heart goes into overdrive. As a result, you have more blood flow throughout your body, which can reduce pain and help you move around more easily. However, you can also boost circulation through other methods, such as by simply going on a walk.

Exercise Recovery After a Cold Plunge

People who work out may find that an ice bath speeds up their recovery. Those who take the plunge after exercising have less muscle soreness afterward. These effects are primarily seen after high-intensity exercise that gets your heart pumping fast, but not for strength-training workouts.

Ice Baths and Immunity

You may be able to use the cold to boost your immune system. One study reported that, after a month, those who ended their morning shower with a burst of cold water were nearly 30% less likely to call in sick to work.

How the Cold Affects Your Mental Health

The shock of a cold plunge may activate responses in your brain that help you better deal with stress, improve your mood, and boost your ability to focus. One study also found that cold showers may help reduce symptoms of depression.

Are Cold Plunges Safe?

If you attempt a cold plunge, it’s important to understand that water temperatures affect your body differently than air temperatures — just because your body can handle 40°F air for a certain amount of time doesn’t mean it will be okay with 40°F water. Heat is leached out from your body 25 times quicker when you’re in water compared to air. Don’t overdo your ice bath!

Additionally, cold plunges aren’t a good idea for everyone. Because they strain your heart and have the potential to cause heart damage, cold water immersions shouldn’t be attempted by people with a history of heart conditions or by those taking blood pressure medications. 

It’s also important to know that, while cool showers or baths may provide some benefits, there’s no evidence they can cure chronic conditions. Experts warn that you shouldn’t use cold plunges in place of traditional medical treatments.

How To Try a Cold Plunge

Want to test out cold water immersion for yourself? The easiest way to do this is by turning the dial to “C” at the end of your shower. You can also try filling up the tub with cold water and dipping yourself in. Some spas or sports clubs also have cold plunge tools available that you can use after a workout or sauna session.

You’ll have to bring the water temperature down below 60°F to see any health effects. The good news is that you don’t have to spend a ton of time shivering and freezing — 30 seconds is often enough to experience benefits, and you’ll get all the benefits you can after a couple of minutes.

It’s best to go slow, gradually decreasing the temperature each day. This strategy is safer than, say, participating in a polar plunge where your body suddenly gets extremely cold without any preparation.

As soon as you’re done with your ice bath, warm yourself back up. Put on warm clothes and grab a cup of coffee.

Are Cold Plunges Right for You?

Ultimately, cold plunges may provide small benefits, although research into this area is in the early stages. As the authors of one recent scientific review stated, “Without further conclusive studies, the topic will continue to be a subject of debate.”

Ultimately, cold plunges may boost your health in certain ways, although they aren’t likely to lead to major health changes on their own. Incorporate them into a healthy lifestyle for best results once you have consulted your physician.

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