Staying Active While Aging: 10 Tips for Exercise in Old Age
Aging is a beautiful, natural process that millions of people are going through. As you age, the body changes, and how you take care of your health may change too. You may live in a nursing home or a retirement community, but that doesn’t mean you can’t be active. A regular exercise routine is important for maintaining good health at any age. But, as an older adult, it’s one of the best things you can do to stay healthy.
How Much Exercise Do I Need if I’m Over 65?
The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults over 65 get at least 150 minutes of moderate or 75 minutes of vigorous exercise each week. Moderate activity includes brisk walks, leisurely bike rides, or swimming. Vigorous activities include jogging, hiking, and running. The CDC also suggests that older adults participate in two strength training sessions and three balancing sessions weekly. These workouts don’t have to be anything intense and can be as simple as trying to stand on one foot or lifting light weights.
The Benefits of Exercising for Older Adults
Exercise benefits our bodies whether we’re young or old. However, aging adults will benefit significantly from adopting a regular exercise routine. Physical activity for older adults can help to prevent diseases like cardiovascular disease, stroke, diabetes, and certain types of cancer. It can also lead to improved mental health, delay the onset of dementia, and improve your social well-being and cognitive function.
10 Tips for Staying Active As You Age
Some exercise is better than none. While it’s best to stick to a schedule, exercising as an older adult isn’t an all-or-nothing situation. If you can move your body at least a bit throughout the week, that’s a great place to start.
Move more, sit less. Sedentary lifestyles are hazardous to good health. Try to sit less and move more. It can be as simple as getting up to stretch and walk around for a few minutes every hour.
Make it social. Good friends are good for our hearts. So, encourage your friends to exercise with you! Turn your usual morning coffee in the cafe into a walk, or sign up for a workout class to meet more active people like you.
Find an active retirement community. It’s easier to stay active if you’re surrounded by active people. Many retirement communities offer group exercise classes where you can meet friends and stay in shape.
Consult your doctor. Before beginning any new exercise routine, you should talk with your doctor about what will work best for you.
Exercise outside the box. Not all activity needs to be done in the gym! You can move your body and still get a great workout by doing things you enjoy, like ballroom dancing, gardening, or walking your dog.
Listen to your body. The key to any exercise plan is listening to your body and letting it guide you. If you feel nearly exhausted one day, listen and trust your body that it’s a sign to take a rest.
Follow a schedule. The easiest way to stick to a new exercise routine is to create an exercise schedule and stick to it.
Stay entertained while you work out. If you worry about being bored while you exercise, try putting on headphones and listening to a podcast, music, or an audiobook the next time you go for a walk.
Drink water and eat healthily. Round out your exercise routine by drinking plenty of water and maintaining a healthy diet.
The Cedars Retirement Community
The Cedars Retirement Community is a beautiful lakeside retirement residence located just outside Fort Wayne, Indiana. The Cedars believes in providing the highest quality of life and opportunity for older adults that want an active midwest senior living experience. We offer a wide array of recreational activities for our residents that are perfect for helping you stay active. Please reach out today to schedule a visit or learn more.