Tips for Older Adults to Stay Healthy and Active

A little exercise every day can help you stay active and healthy. But if you haven't been exercising regularly, it's not a good idea to suddenly start exercising at a high intensity. You might injure yourself or overdo it.

The best way to ease into exercise for older adults is to make small changes in your daily routine — walk more, do some lightweight training, or try an exercise class designed for seniors.

Older adults should get at least 150 minutes of exercise a week

Older adults who are healthy should follow the general physical activity guidelines for all adults, which say that you should get at least 150 minutes of moderate-intensity aerobic activity each week and do muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Moderate-intensity aerobic activity means that your heart rate goes up, and you breathe harder than average, but not so hard that you can't talk usually.

Examples include:

·         Walking briskly (about 3 miles per hour)

·         Water aerobics

·         Bicycling slower than 10 miles per hour

·         General gardening (raking, trimming shrubs)

·         Dancing

Stay active: As you age, your physical activity level is essential to your health. Physical activity is good for your joints, muscles, heart, and mental health. It also can improve your ability to do everyday activities.

Adults should get at least 150 minutes of moderate-intensity aerobic exercise each week. You can break this up into 10-minute sessions throughout the day if that makes it more accessible.

Exercise tips: To make exercise a habit, do it at the same time of day and keep track of it in a calendar or journal. Try walking or exercising with friends or family members if you have trouble getting started.

If you have a chronic condition like osteoarthritis or diabetes, talk with your doctor about what types of exercise are safe for you. You may need to avoid high-impact exercises or activities that strain-specific joints or muscle groups.

Try low-impact exercises like water aerobics, swimming, and walking if you have mobility problems. Tai chi is another option that can help strengthen muscles and improve balance and flexibility while being gentle on the joints.

Eat right: Eat healthy foods and limit how much you eat. It's never too late to start eating healthier. Replace chips and cookies with healthy snack alternatives like fruits, nuts, and veggies. Our bodies need more vitamins and minerals from our food as we age. If you're having trouble cooking or shopping for yourself, don't be afraid to ask for help!

Get social: Being active is not just about physical health; it's also critical to mental health. Depression and loneliness can be just as harmful as a sedentary lifestyle, so if you live alone, make it a point to get out of the house regularly. Going to the store or the bank allows you to interact with others and stay connected.

Get enough sleep: Studies show that adults over age 65 who don't get enough sleep are more likely to have falls and other problems related to balance.

As you age, staying active is more important than ever. Not only does it help keep you at a healthy weight by burning off excess calories, but physical activity increases endorphins and helps you sleep better. It can also lower your risk for chronic diseases like diabetes and heart disease.