How to Stay Active and Healthy as a Senior

As we age, many of us tend to slow down and become more sedentary. This can be due to health problems, weight or pain issues, or concerns about falling. However, maintaining an active lifestyle is more crucial than ever for your health as you get older. A recent Swedish study found that physical activity is the top contributor to longevity, adding extra years to your life—even if you start exercising later in life. But staying active isn't just about adding years to your life; it's about adding life to your years. Here are some benefits and tips for staying active as you age.

Physical Health Benefits of Exercise for Seniors

• Maintain or Lose Weight: As metabolism naturally slows with age, maintaining a healthy weight can become challenging. Regular exercise helps increase metabolism and build muscle mass, helping your body burn more calories.

• Reduce Illness and Chronic Disease Impact: People who exercise tend to have improved immune and digestive functions, better blood pressure and bone density, and a lower risk of Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and certain cancers.

• Enhance Mobility, Flexibility, and Balance: Exercise improves strength, flexibility, and posture, which can help with balance and coordination, reducing the risk of falls. Strength training can also alleviate symptoms of chronic conditions like arthritis.

Mental Health Benefits

• Improve Sleep Quality: Quality sleep is vital for overall health, and regular activity can help you fall asleep faster, sleep more deeply, and wake up feeling more energetic and refreshed.

• Boost Mood and Self-Confidence: Exercise is a powerful stress reliever. The endorphins produced can help reduce feelings of sadness, depression, and anxiety. Being active and feeling strong can also enhance self-confidence.

• Enhance Brain Function: While brain games like Sudoku can keep your mind sharp, exercise offers significant benefits for brain health. It can aid brain functions like multitasking and creativity, and help prevent memory loss, cognitive decline, and dementia. Staying active can even slow the progression of brain disorders like Alzheimer’s disease.

Overcoming Obstacles to Staying Active

Starting or maintaining a regular exercise routine can be challenging at any age, and it doesn’t get easier as you age. Health problems, aches, and pains, or concerns about injuries or falls can be discouraging. Here are some tips to help overcome these obstacles:

• Start Slowly and Build Up Gradually: If you haven’t been active in a while, start with small, gentle activities and gradually increase your exercise routine.

• Listen to Your Body: Exercise should never hurt. Stop immediately if you feel pain, dizziness, or shortness of breath, and consult your doctor.

• Find Activities You Enjoy: Incorporating enjoyable activities into your routine can make exercise more appealing. Whether it’s dancing, walking, or playing a sport, find something that makes you happy.

Six Myths About Activity and Aging

"There’s no point to exercising. I’m going to get old anyway."

Regular physical activity helps you look and feel younger and stay independent longer. It lowers your risk for many conditions, including Alzheimer’s, heart disease, diabetes, certain cancers, high blood pressure, and obesity.

"Exercise puts me at risk of falling down."

Regular exercise builds strength and stamina, prevents loss of bone mass, and improves balance, reducing your risk of falling.

"It’s too frustrating; I’ll never be the athlete I once was."

While changes in hormones, metabolism, bone density, and muscle mass occur with age, physical activity still provides significant health benefits. Set realistic goals and remember that staying active is more important than performance.

"I’m too old to start exercising."

You’re never too old to get moving and improve your health. Even those who start exercising later in life often see significant physical and mental improvements.

"I can’t exercise because I’m disabled."

If you’re chair-bound, you can still lift light weights, stretch, and do chair aerobics, chair yoga, and chair tai chi to improve muscle tone, flexibility, and cardiovascular health.

"I’m too weak or have too many aches and pains."

Regular activity helps manage pain, improve strength, and boost self-confidence. Starting with gentle exercises can help alleviate discomfort and build strength over time.

Getting Started Safely

• Consult Your Doctor: Get medical clearance before starting an exercise program, especially if you have a preexisting condition.

• Start Slow: Gradually build up your exercise routine in small increments.

• Stay Hydrated: Keep water handy and stay hydrated during workouts.

• Warm Up and Cool Down: Prevent injury by properly warming up before exercising and cooling down afterward.

Staying Motivated

• Set Short-Term Goals: Focus on immediate benefits like improved mood and energy levels rather than long-term goals.

• Reward Yourself: Treat yourself to something you enjoy after completing a workout.

• Keep a Log: Track your progress to stay accountable and motivated.

• Find Support: Exercise with a friend or family member to encourage and motivate each other.

Activities Beneficial to Older Adults

• Walking: An easy way to start exercising that requires no special equipment.

• Senior Sports or Fitness Classes: Exercising with others can keep you motivated and provide a source of fun and social interaction.

• Water Aerobics and Water Sports: These reduce stress and strain on joints.

• Yoga: Combines poses with breathing to improve strength, flexibility, and balance.

• Tai Chi and Qi Gong: These martial arts-inspired movements can increase balance and strength.

Conclusion

Staying active is one of the healthiest decisions you can make as you age. At Parkview Assisted Living, we encourage our residents to participate in various physical activities to maintain their health and well-being. With the right support and motivation, you can enjoy the numerous benefits of staying active, no matter your age or physical condition. Visit Parkview to learn more about our wellness programs and how we support our residents in leading active, fulfilling lives.