Exercise is important at every stage of life but staying active as you grow older is one of the best ways to invest in your health. Exercise not only benefits your physical and mental health, it also improves your quality of life.

The Benefits of Staying Active

• Physical Health Advantages: We have all been told how good exercise is for you- and that is for good reason! Regular activity helps maintain cardiovascular health and aids in weight management.

  
  

• Mental Health Improvements: During exercise your body releases endorphins (often referred to as "feel good" hormones) which act as natural stress relief. Over time physical activity reduces the risk of depression and anxiety. it also engages the brain, potentially lowering dementia risk.

• Increased Social Interaction: One of the best ways to stay active is to join an exercise group. Exercise groups have the benefit of increasing your opportunities for social interaction! Participating in group activities builds community ties and social support contributes to emotional well-being.

10 Ways to Stay Active as You Age

1. Incorporate Walking into Your Daily Routine

• Walking is an accessible, low impact exercise to add into your daily routine! You can start with whatever is comfortable for you and slowly increase the distance. If you are able to walk outside you can also benefit from sunlight and fresh air.

• Accessibility Tip: Use your mobility aid to make walking easy and enjoyable!

  
  

2. Join a Local Gym or Community Center

• Most gyms have instructor led classes, many of which are appropriate for seniors! Some appropriate low impact classes may include:

  • Water aerobics

  • Cycling

  • Zumba

• Another benefit of joining a gym is access to an exercise professional! You can work with a trainer at the gym to tailor exercises to your needs.

  
  

3 Playing with Pets or Grandkids

• Playing with your pets or grandchildren is a great way to keep you on your toes!

• Playing with the grandkids has the added benefit of socialization- and it is true that kids say the darndest things!

4. Take Up Yoga or Pilates

• Yoga and Pilates aim to improve mental wellbeing as well as enhances flexibility and balance, minimizing fall risks.

• Promotes mindfulness and relaxation.

• You can find local a yoga or Pilates class online! There are also online videos you can follow!

• Accessibility Tip: Try searching online for "chair yoga," for a seated exercise!

  
  

5. Participate in Dance Classes

• Depending on the style you choose, dance can be an incredible, low impact exercise!

• You can search online for local dance classes. Classes have the additional benefit of socialization!

• You can also find videos online to dance along with!

  
  

6. Engage in Gardening

• Gardening is a wonderful way to get some "sneaky exercise" in! It provides physical activity while yielding personal satisfaction. After all what is better than fresh, home grown produce?

• Taking up gardening also means spending time outdoors, which has great benefits for mental health.

• Accessibility Tip: A raised garden bed can be a great option for those who need to remain seated or want to avoid crouching down on the ground!

7. Try Strength Training

• Strength training builds muscle mass and boosts metabolism! You can strength train in the gym, or from home. Just getting started? You can use soup cans in place of hand weights!

• Strength training is one of the most essential activities for maintaining bone density.

• Accessibility Tip: You can find strength training videos online for all parts of the body and at all skill levels!

  
  

8. Go Hiking or Nature Walking

• Spending time in nature connects physical activity with nature, enhancing mood.

• You can find trails for all different ability levels online or on apps like AllTrails.

• Accessibility Tip: You can find lists of paved paths online so that you can safely use your mobility aid!

  
  

9. Volunteer for Local Organizations

• Everyone can find a cause they care about. And regularly volunteering for your chosen organization increases movement through activity-based roles.

• Volunteer work has an added benefit of fostering a sense of purpose and connection to the community.

  
  

10. Utilize Technology

• It cannot be overstated how great of a tool technology can be for staying active!

• Use the internet to research any exercise that interests you! You can find an exercise group, a gym, a video or even fitness motivation online!

  
  

Overcoming Barriers to Staying Active

• Some Common Myths

- I'm Too Old!

False- the older you get the more important consistent movement is!

 - Low-impact workouts are not effective!

False- low impact doesn't mean low intensity! Gym equipment such as an elliptical is low

impact but can be high intensity.

-Older adults have weaker bones!

False- not necessarily! Exercise increases bone density!

-I will get hurt!

False- As long as you stay within your limits you are likely to avoid injury. This is where

working with a professional can be helpful!

• Importance of Setting Realistic Goals

- Setting realistic and attainable goals is key to starting your fitness journey! Have you ever heard the phrase "Rome wasn't built in a day?" That is a beneficial mindset when you are working on improving fitness! Every step is important!

• Finding Motivation and Enjoyment

-If you choose an exercise that you enjoy or are interested in you have a greater chance of adhering to it and reaching your fitness goals!

In conclusion, staying active is crucial for maintaining overall health and well-being, offering numerous benefits that enhance both physical and mental vitality. Explore various activities and discover what resonates with you, as finding the right fit can significantly improve your motivation and enjoyment. Ultimately, embracing an active lifestyle is not just about fitness; it is a pathway to better aging, allowing you to enjoy life more fully and with greater vitality.

If you are interested in personal care for you or your loved one please contact Total In Home Services at 219-937-2811 for a free in-home assessment.