Prioritizing physical activity as you age is essential for reducing the risk of chronic diseases, maintaining strength and balance, managing pain, improving mood and cognitive function, and promoting overall well-being.
According to the Centers of Disease Control Prevention, adults aged 65 and over need: 150 minutes of exercise a week of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles. Plus activities to improve balance, such as standing on one foot. If chronic conditions impact your ability to meet these guidelines, engage in physical activity within the limits of your abilities and consider your specific health conditions.
At Full Distance Physical Therapy & Wellness, our mission is to transform the aging experience by challenging misconceptions and fostering a culture of vitality. Through meaningful interactions, we engage our clients, educating, equipping, and empowering them to embrace an active lifestyle at every stage of life.
Find Physical Activities You Enjoy Doing
Simply taking walks through the store, doing chores around the house, and playing with your grandchildren can count towards your daily activity. It is important to participate in activities that get your heart rate beating faster, make your muscles work harder than usual, and require some balance training.
If you don’t enjoy working out, find activities that meet these guidelines that don’t necessarily feel like exercise. These types of activities can include gardening, tennis, dancing, horseback riding, or even vacuuming.
For those who do enjoy working out, other options to stay active can be going to the gym, hiring a personal trainer, or attending group fitness classes. It is important to find a facility that offers a variety of group fitness classes that can accommodate your specific abilities and limitations. Group fitness classes can also offer a sense of community and allow for the opportunity to cultivate new friendships.
Full Distance offers a variety of fitness classes for all ages and abilities, some of the classes offered include Circuit Training, Body Pump, Chair Yoga, Zumba, and Mat Pilates. When deciding on a facility and a class, make sure you find out the physical requirements and discuss any health limitations with your doctor and the facility beforehand.
Make a Plan and Commit
Whether you are just starting out on your fitness journey or have been on it for a while, it is important to make a plan and hold yourself accountable. Block out time or create a schedule for exercise and track how often you are actually exercising. There are many apps and websites that can help build exercise plans and help track your progress such as:
28 Day Chair Yoga App for Seniors by Fast Builder Limited
If you are unsure about setting your own plan, consider finding a group fitness class or personal trainer. A personal trainer can set up a routine for you that is safe and effective based on your specific goals and abilities.
Fuel your Body with Healthy Food
Eating healthy plays a crucial role in helping older adults stay active. Here are some key ways in which a nutritious diet contributes to maintaining an active lifestyle:
Energy Levels: Consuming a balanced diet provides the essential nutrients and energy needed to stay active and perform daily activities.
Muscle Health: Adequate protein intake supports muscle maintenance and repair. Strong muscles are vital for mobility, strength, and overall physical activity.
Bone Health: A nutrient-rich diet helps prevent osteoporosis and fractures, enabling older adults to stay active and independent.
Weight Management: A healthy diet helps maintain a healthy weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and joint problems. This makes it easier to engage in physical activities.
Heart Health: A healthy heart enhances endurance and stamina for physical activities.
Mental Health: Nutrients support brain health. Good mental health is crucial for motivation and engagement in physical activities.
Joint Health: Anti-inflammatory foods can help reduce joint inflammation and pain, making it easier for older adults to stay active.
Immune Function: A balanced diet supports a healthy immune system, reducing the risk of illnesses that can sideline physical activity.
By prioritizing a nutritious diet, older adults can enhance their overall health, energy, and mobility, making it easier to stay active and enjoy a higher quality of life. If dieting or eating healthy is something you struggle with, you may want to consider a Nutrition Coach. Nutrition Coaches can assist clients with dietary plans and weight management, helping individuals foster a positive relationship with food.
Introduce Mobility Training into your Exercise Routine
Have you ever heard of “If you don’t use it, you lose it!” This applies to our muscles and joints. Mobility training involves movements that lengthen and strengthen your body to move more freely- focusing on how we function in our daily lives.
Mobility training can improve your posture, maintain your range of motion, improve flexibility, correct imbalances, increase blood flow to your muscles, and MOST IMPORTANTLY mobility exercises reduce your risk of injury as you age.
Attending Pilates or yoga classes can help to introduce mobility training into your routine or you can try some of these movements at home:
Meeting with a physical therapist for an evaluation is recommended to find out where our bodies need improvement. Trained PTs can then provide specific exercises and stretches to help improve ailments such as posture, range of motion, joint pain, etc.
For more information on mobility training visit: Peloton’s Ultimate Guide to Mobility Training.
As seasoned Physical Therapists at Full Distance, we frequently witness declines in mobility. Our top recommendation? Find activities you enjoy and keep moving! If you are looking for advice or an accountability partner in your wellness journey, please don’t hesitate to contact the Full Distance team!
