Physical activity is a must when it comes to aging and maintaining independence and health. Just as our population of older adults is increasing, so is the amount of research into the importance of the effects of regular exercise.
What we know: more and more older adults are looking to more active lifestyles versus a sedentary one AND wanting to age in place.Don’t let any mental or physical limitations that currently exist get you down. Doing some physical exercise is better than none. Not to mention, exercise is directly correlated to increasing serotonin levels in your body and therefore can help improve your mental state as well. Win, win. Right?!
With at least 30 minutes of exercise a day it can:
- improve your mood by decreasing anxiety and depression and improving self-esteem and cognitive abilities overall positively impacting your mental health
- reduce the risk of illnesses such as dementia, high blood pressure, diabetes, obesity, and more
- assist in recovering from medical emergencies such as strokes, falls, and many other illnesses and conditions
- assist to prevent falls as regular exercise reduces the likelihood of falling by 23% and helps improve balance
- help to lose weight when needed
As we age it is important to move more and sit less. The CDC shared guidelines to the level of activity older adults should engage in. Check it out here for more information.
National Senior Health & Fitness Day is coming and we are here to offer some ideas on ways to remain or get active this summer!
- Walking
- Find a trail or path through a park
- Find a walk-friendly race to train for
- Walk the perimeter of a familiar building
- Find an audiobook or a playlist for stimulation during your walk
- Join a local walking club
- Yoga
- Restorative Yoga is a slow, meditative form of yoga that is designed to release tension passively, without stretching.
- Chair Yoga is a good option for those with mobility issues and can provide modified stretches with twisting and turning while seated for comfort and safety.
- Online classes for seniors
- Gardening
- Gardening is a great way to get regular exercise, lubricate joints, and strengthen mobility. Older adults can also do regular stretching activities after gardening to minimize the risk of injury, increase blood circulation, improve balance and coordination, and enhance muscle control.
- A study from Stockholm found that regular gardening can reduce the risk of heart attack and stroke by as much as 30% for people over 60.
- Do think about safety:
- Raised garden beds or potted plants to decrease back strain
- Wear hats and sunscreen to protect from the sun
- Switch older, heavier tools out for lightweight ones to ease the physical stress and maximize enjoyment
- Swimming
- Sign up for a swim class and brush up on your technique or learn a new hobby
- Join a low impact water aerobics class at your local pool or YMCA
- Water resistance exercises instead of lifting weights
- water relaxation exercises such as aqua yoga or pilates
- Picnics
- Planning a picnic has many benefits for older adults with limited mobility. They are slow-paced, low-stress activities that encourage a adults to:
- Break up the monotony of day-to-day life
- Venture outdoors and be exposed to a little Vitamin D (don’t forget the sunscreen)
- Socialize with family members or friends they don’t often get to see
- Involve themselves in and contribute to a group activity
All in all, stay active as it can make life better and improve your overall health!
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