Routine exercises are useful for people of all ages. But staying active at age 55 and beyond also helps combat some of the normal physical changes that occur as we age. If ideas for complex workouts or gym memberships seem pricey, don’t worry! Just getting up and moving around all day to break up long periods of sitting or lying down is an excellent step in a healthier direction.
According to the Mayo Clinic, incorporating physical activity into a daily routine can improve heart health, increase energy, reduce stress, strengthen bones and muscles, and improve brain function. Follow these active aging tips and start maximizing your health and wellness while achieving your fitness goals!
Note: It is important to consult your physician to discuss any limitations, risks, or potential limitations you may have before beginning a new or updated exercise routine.
start slow
For best benefits, health experts recommend 150 to 300 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercise per week. However, it is important to start new exercises slowly – especially if you have been sedentary for a while. In other words, don’t get into a 5K race if you’ve never run a mile!
It’s okay to start exercising for only 10 minutes a day. Taking baby steps can help prevent injuries and lead to a healthier lifestyle. In general, moving frequently and sticking to a fitness plan is what counts.
Walking does wonders
Walking is one of the easiest ways to get in shape. Walking activates the core muscles, aids weight loss, and can improve your mood. According to the International Journal of Behavioral Nutrition and the Study of Physical Activity, healthy older adults should take 2,000 to 9,000 steps per day. Wondering how you fit into these steps? At home, take multiple trips up and down the hall, do cycles around your kitchen, or walk up and down the basement stairs several times a day. To get some fresh air and enjoy a change of landscape, take your dog for a walk, stroll the park, search for beach treasures with a metal detector, or take a brisk walk through the neighborhood. Walking with a friend or family member can also be a fun way to connect with others, relieve stress, and make every step count.
heart is critical
Aerobic activities that increase the heart rate can lower blood pressure and reduce the risk of cardiovascular disease. Therefore, cardio is an important part of any fitness program.
Riding a stationary bike, biking, swimming, jogging, or playing tennis are just a few of the heart-healthy activities that help combat the harmful effects of aging. Hiking, dancing, and water aerobics are also fun options!
Building strength has benefits
You don’t have to bench press in the gym to build muscle. Lifting a basic set of hand weights or even cans of soup from the pantry at home at least twice a week strengthens your arms. Other exercises like squats build leg muscles, and simulating rowing strengthens your back.
Doing 10 to 15 repetitions of these strengthening exercises is a good starting point. To challenge yourself, add more weight, and increase the reps when your routine starts to feel better. Building strength naturally increases endurance – the more physical activity you enjoy, the stronger (and healthier) you will be.
Housework promotes health
If you fear housework, you are not alone. However, the plus side of performing an endless list of periodic tasks like gardening, scraping leaves, vacuuming, and washing windows is that these daily household chores keep you energized! Check out these to-do items and keep moving, stretching, bending and putting in your energy – you’re burning calories, and most importantly, you’re staying active.
Promotes balance and brain function
Balance exercises, such as standing on one leg, can sharpen neurological functions that deteriorate with age. Getting up and down from the floor, squatting, or walking with a book on your head also promotes flexibility and coordination.
Finally, you’ll never be too old to learn something new! Try to boost your brainpower by taking up a new hobby such as bird watching, geocaching, or ballroom dancing. All in all, mixing exercise with fun activities can make aging fun!
