You may think that because you are an older adult, your active and vibrant days are behind you! That couldn’t be further from the truth. Imagine waking up in the morning feeling refreshed, full of energy, and ready to tackle whatever the day throws your way. Imagine having a little pump in your steps or a little less stress or anxiety. It might sound too good to be true, but the key to this healthier and happier life might be closer than you think – it is active living.
Active Living is not just about hitting the gym and getting ripped; it is deciding to adopt physical activity into your lifestyle so that it can transform your entire well-being. From the moment you move, your body responds in incredible ways.
Participating in physical activity yields several benefits, irrespective of one’s age. It can enhance your physical wellbeing by improving sleep quality, energy levels, joint health, and reducing the risk of chronic illnesses such as diabetes and some cancers. It can enhance your mental wellbeing by improving your cognitive function, happiness, and life satisfaction, while also reducing stress levels, the risk of developing depression, and anxiety. Being active can potentially reduce your risk of developing dementia by 45%.
Regarding chronic illnesses, regular physical activity reduces your risk of developing coronary heart disease by 14%, breast cancer by 25%, type-II diabetes by 26%, hypertension by 26% and stroke by 20%. Weight-bearing exercises reduce your risk of developing osteoporosis by 29%, especially in women.
Move more and sit less. Take the first step today. It all counts.
The World Health Organization recommends engaging in at least 150 minutes of moderate-intensity physical activity every week. This can be 30 minutes of physical activity five days a week.
Walking or playing sports with your family and friends is a great way to be active while spending time with your loved ones. Engage in muscle strengthening activities two or more times a week to keep your muscles, bones, and joints strong. This can include simple strength training exercises like using resistance bands or lifting some dumb bells when watching your favorite TV shows. Parents often appreciate receiving gifts from their loved ones, and caregivers can consider offering exercise-related items such as resistance bands, bicycles, games, and more. This will encourage them to engage in physical activities.
You should also incorporate balance and flexibility exercises as part of your physical activity routine. This will improve your stability and reduce your risk of falling and many other problems.
Other physical activities you can engage in may include brisk walking, leisure dancing, jogging, rope skipping, cycling, swimming, tai-chi, racquet sports like table tennis, squash, if you enjoy going to the gym, it is a good place to socialize and be active as well.
As you engage in physical activities, please prioritize your safety and exercise caution. Avoid excessive exertion and if you have any preexisting medical conditions, we recommend consulting with your healthcare provider to determine the appropriate starting point and intensity level.
Final Notes
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. If you cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, be as physically active as your abilities and conditions allow.
Dive Deeper?
Muscle strengthening activities are activities that make your muscles work harder than usual. Examples include lifting weights, stretching resistance bands, doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups), heavy gardening (e.g., digging, shoveling) and some forms of yoga. Learn more here
Find physical activity requirements for different age groups here.
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