Staying Active as We Get Older – Tammy C. Vaughn, Aging Services, Inc.
The weather has changed. Cooler temperatures and beautiful fall colors. Now is the time to turn our lives to staying healthy and independent. As we look to the holidays (always lots of treats) and cooler weather we should start to engage in 3 types of physical activity:
Aerobic Activity – getting our heart to beat faster. Aerobic activity can help us do everyday tasks and keep our mind and memory sharp. Try these aerobic activities:
- Chair yoga – YouTube has many workouts that we can download for free.
- Walk around the neighborhood – enjoy the décor and colors of fall on doorsteps. You can also walk in your home when the weather is bad.
- Play a sport – pickleball is the “in” thing to try. Throwing frisbee with your grandchildren or dogs can really add joy to a sport.
If you are just getting started – no problem! Start slow and do what you can. Even a 5-minute walk has real health benefits. Build up to more activity over time.
Build Your Muscle Strength – muscle-strengthening activity can make it easier to do things like get up from a chair or open a jar. Try these muscle-strengthening activities:
- Do squats, lunges, or arm circles.
- Carry groceries or heavier boxes.
- Lift weights – or fill a plastic bottle with water and lift that instead.
Aim for at least 2 days a week of muscle-strengthening activity. Does pain make it hard to be active? Physical activity can ease pain and help you feel better. If you’re recovering from an injury, listen to your body and do what feels right for you Walking is a good way to start.
Work on Your Balance – balance activity can lower your risk of falls and your risk of an injury if you do fall. Try these balance activities at home:
- Stand on 1 leg
- Walk backwards or sideways
- Do online yoga or Tai chi videos
If you feel unsteady, try holding onto a chair or wall for support. Stretching can help you stay flexible enough to do everyday tasks – like bending down to tie your shoes. Try stretching to cool down after activity.
You can also get a mix of activity types at the same time. For even more health benefits, try something that counts as more than 1 activity type such as:
- Exercise that incorporates dancing such as Zumba, Salsa, or Ballroom dancing.
- Rake leaves in the yard. Get your yard ready for winter. Move those heavy pots inside.
- Take a water aerobic class.
- Take a fitness class with others at your local YMCA or Wellness Center. Doing things with others helps you be accountable, have fun, and enjoy others.
- Find tips and videos to help you get moving at https://health.gov/moveyourway.
- Build your weekly activity plan at health.gov/moveyourway/activity-planner.
Remember, it’s never too late to start being more active. Take the first step. Get a little more active each day. Take joy and be proud of any activity you incorporate in your week!
