Keeping active: A guide for seniors on exercising at home

Keeping active: A guide for seniors on exercising at home

Staying active is vital, especially as you age.

Exercise can be beneficial in our golden years for pain relief, bone loss prevention and the prevention of diabetes, hypertension and other chronic diseases. Most importantly, exercise makes you feel good; it improves your mood and reduces anxiety and depression.

For older adults aging at home, it’s important to maintain a regular exercise routine. In senior living communities, regularly scheduled fitness classes or physical therapy are offered, where you can work one-on-one with a physical therapist.

When older adults are aging in place, extra effort is required to ensure they are consistent with their fitness regimen. If you plan to spend your senior years at home, here’s a quick guide from Senior Choice at Home on the best ways to exercise while aging in place.

Indoor vs. outdoor

For some older adults, exercising in the comfort of their own homes is the preferred route. Luckily, the digital revolution has made it easier than ever to access fitness routines virtually, such as through a YouTube video or television program.

If you’d like to exercise at home, several YouTube channels are available with exercise routines designed specifically for seniors. Videos range from low-impact workouts to full-body or chair-based workouts; the possibilities are endless.

If you’d like to get an extra dose of vitamin D, take your workout outside. Spend some time in the mornings on a brisk walk, on a jog or going for a swim to get your body moving. Of course, practice stretching and be sure to keep hydrated when exercising outdoors.

Gather your crew

Exercise can be a great social activity. If you have neighbors you are friendly with or a nearby group of friends, organize a group walk or try a group sport, like pickleball.

Pickleball is regarded as one of the fastest growing sports in the country and is particularly appealing to older adults. As a low-impact workout, pickleball offers many benefits to seniors, including a low risk of injury and a full-body and cardiovascular workout. Additionally, the sport offers an opportunity for socialization, which is key for seniors.

“Social fitness,” a concept popularized in 2010, is when individuals participate in physical activities with friends to increase their levels of socialization. For seniors, who benefit from both exercise and socialization to have a higher quality of life, social fitness is the perfect way to tackle both necessities at once. Get together with a group of friends and head down to your nearest pickleball court for a few hours of fun, exercise and benefits in more ways than one.

Be consistent

Consistency is key when developing a fitness routine. The Centers for Disease Control and Prevention suggests that seniors participate in physical activity daily, but there are guidelines that seniors should follow when it comes to the different types of exercise. Seniors ages 65 and up should:

¦ Participate in aerobic activity for at least 150 minutes weekly at moderate intensity, 75 minutes at vigorous intensity, or equally mix both intensities, if desired.

¦ Practice muscle-strengthening activities at least two days weekly.

¦ Participate in balance activities weekly.

Test out a variety of exercises and figure out your favorites, and then develop a schedule for yourself. If you enjoy going for walks, set aside 30 minutes each weekday to go on a walk. Twice a week, work on muscle-strengthening activities, like lifting weights or using resistance bands after your walk. Then, grab your yoga mat and practice yoga while following a virtual exercise course on YouTube.

If you want to live a healthy, fulfilling life, integrate fitness into your daily routine for immediate and long-term benefits. Immediate benefits include improved sleep, less anxiety and reduced blood pressure, while long-term benefits include reduced risk of dementia, depression, heart disease, stroke and diabetes, and cancer. The CDC reports that seniors who maintain a regular exercise regimen can live independently longer. ¦

DAVIS

Georgie Davis is the director of outpatient therapy at Gulf Coast Village, the partnering life plan community of Senior Choice at Home. To learn more, visit SeniorChoiceatHome.com or call 239-788- 0694.

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