by Tammy C. Vaughn, Aging Services, Inc.
Now that spring has “sprung,” it is the perfect time to set your sights on healthy and active senior living.
Being outdoors under the sun, surrounded by green plants, has a positive effect on human minds and bodies. Stress is reduced, and blood pressure lowers. And for most of us, the fresh air outside is quite beneficial after spending the winter months in our homes. And what a cold, dark winter it has been!
So, what are some ways for seniors to implement healthy decisions into their daily routines this spring?
EXERCISE
If you’ve been inactive over the years or have a chronic health condition, spring is a great time to check in with your physician (and don’t forget to visit your dentist, too!).
Checking your weight, blood pressure, vision, hearing, and overall health annually is paramount to a healthy lifestyle, as well as receiving preventative screenings and other tests specific to your age group and physical condition. Spring wellness for seniors can only be achieved by starting out with an understanding of your body’s capabilities.
After getting the OK from your physician, begin taking regular walks. Typically, the mild Spring weather, when it’s not raining, makes taking walks a very pleasant activity. Start slowly if it’s been a while since you’ve been active. See if you can gradually increase your walking time and speed as you get more comfortable with regular movement. Twenty to thirty minutes a day, five days per week is a good active living goal.
Also, strength training two or three days a week is recommended and doesn’t take a lot of equipment. There are exercises that involve only your body weight, or something as simple and affordable as elastic bands. Not only will your strength improve, but your bone density and joint health will as well.
Add balance and flexibility exercises to prevent falls and improve the mobility in your movements.
HEALTHY DIET
Spring has always symbolized a new beginning, so why not renew your commitment to a healthy diet this season?
- Increase your intake of fruits and vegetables.
- Make your soups light instead of heavy and creamy.
- Phase out the comfort foods of winter.
- Reduce your consumption of red meat and processed foods.
- Choose lean poultry.
- Add fish with omega-3 fatty acids with a side of leafy green vegetables.
- Consume more of the healthy fats contained in olive oil and avocados.
With the proper fuel, you can make the most of spring and your wellness!
GARDENING
Gardening combines exercise and, depending on what you grow in your garden, fresh, healthy food.
What are the benefits of gardening?
- Outdoor sunlight boosts your level of Vitamin D, which improves bone health.
- Mentally and emotionally, working in a garden reduces stress and provides personal satisfaction. You will get a sense of purpose and increased confidence that you are managing your life.
- Digging, planting, and hauling is a great physical workout. It builds strength, promotes sleep, and helps maintain a healthy weight. Just make sure you don’t overdo it!
SOCIALIZE
- Spend time with family and friends. Too much time spent alone in your home can become a problem for your mental health.
- Attend a wellness center and share a meal with other seniors.
- Walk with a friend and chat about your renewed goals and plans.
- Enjoy time in a park with a grandchild. Their laughter will be contagious.
- If you have a hobby, look for groups that meet together to sew, read, play games, knit or crochet, play pickle ball or whatever you enjoy.
HAPPY SPRING EVERYONE – ENJOY!
