On average, 46.6 percent of older adults engage in no leisure-time aerobic activity. This means that almost half of the senior population in the U.S. is largely sedentary.
Understandably, exercising becomes harder as you age. Your fitness might fall to the wayside as illness takes over, or perhaps life’s responsibilities become too heavy.
But the reality is that exercise should be part of your routine to live a longer, happier, and healthier life. Here’s how to creatively incorporate exercise into your daily plans.
Why is Exercise So Important?
According to the U.S. Department of Health and Human Services, you should get at least 150 minutes of exercise per week. That might look like 150 minutes of aerobic activity or 75 minutes of vigorous aerobic exercise.
However, this amount of activity tends to apply to a far younger demographic. As a senior, you might not have this much time or energy, and that’s okay.
What’s important is that some form of exercise is part of your daily life-whatever that may look like. Low-intensity to moderate-intensity exercise is best for seniors.
Low-intensity exercise means you can talk in full sentences or even sing while you’re exercising. Moderate-intensity exercise means you can speak in full sentences but probably not sing while exercising.
But why is exercise integration so important in your day-to-day life? Exercise has a plethora of benefits, some of which include:
- Reducing the risk of developing chronic diseases such as diabetes, heart disease, and osteoporosis
- It improves blood circulation and your mobility as you age
- It improves your bone strength, balance, and sense of coordination
- It can also improve your sleep quality
Regular exercise can also initiate weight loss and boost your overall self-esteem and mental health.
Smart Ways to Add Exercise to Your Daily Plans
As a senior, you might find yourself sitting or even lying down for a good chunk of the day. If you are doing this for long periods, it’s even more important to consider these creative fitness solutions.
Stand Up and Stretch
So this doesn’t sound very creative, but it’s about how you incorporate this into your daily routine. Make a habit of standing up at regular intervals and stretching out your spine.
Standing up, even just for a few minutes every hour so is one of the best fitness routine tips to stimulate blood flow. While you’re standing, do some stretches with your arms above your head to lengthen your spine. Bend over and try to touch your toes, if possible.
You could even do some light marching on the spot to get your heart rate up.
Don’t Avoid the Stairs
Understandably, some seniors might be unable to take the stairs if they’re particularly frail or ill. But if you’re able, try not to avoid the stairs and get in some exercise this way.
It’s important to find as many opportunities to walk and engage your leg muscles throughout your daily life. If your community or living situation has a flight of stairs, use them at least once a day.
Get Your Daily Dose of Dopamine
Nothing quite lifts the spirits like spending some time in nature. If you live near a park or in a community space that offers walking paths, try to take full advantage of this.
It’s as simple as setting aside 20-30 minutes in your morning to walk outdoors.
This is so beneficial for your health, as breathing in the fresh air, getting some vitamin D, and moving your body will give you an instant dopamine rush. Time outdoors is also a great way to boost your mental health.
Do Your Sitting On an Exercise Ball
If you sit for long periods during the day, sitting on an exercise ball is a good way to activate your muscles and improve your posture.
Instead of your usual supportive chair, sitting on an exercise ball will encourage you to engage certain muscles to keep you steady. This includes your core muscles, back muscles, and leg muscles.
It may seem like you’re just sitting, but doing so on an exercise ball is a good form of muscle engagement. Every time you stand up to do something, alternate between sitting in your usual chair and sitting on an exercise ball.
Find an Accountability Buddy
Think of your daily exercise as a chance to socialize with friends, too. If possible, find yourself an exercise buddy who will show up and exercise with you. This is the best way to keep each accountable for daily exercise.
Some fun daily workout ideas include a dance class, a water aerobics lesson, a low-impact strength workout with a trainer, or a walking date that ends in a coffee date!
Park and Walk
If you can still drive yourself, this is another opportunity for exercise. Let’s say you need to head out and pick up some groceries. Instead of parking nearest to the entrance of the store, park a few rows back.
This is a chance to get some steps in while running your errands, so it’s a win-win. If you can, try to carry your groceries to your car. This is yet another opportunity to engage your muscles and maybe even break a sweat.
Call on Your Friends, Face-to-Face
It’s all too easy these days to pick up a cellphone and speak to someone at the press of a few buttons. Instead of talking to your friends over the phone, make the effort to walk over to them and engage, face-to-face.
Whether they live in the same community as you, or just over the street, this is a good chance to get in some exercise and catch up with a dear friend.
Choose a Senior Living Community That Puts You First
If you’re looking for a senior living community in Biloxi, MS, that prioritizes its residents, our team at SummerHouse Bay Cove is here for you. We take a person-centered approach to everything we do.
Whether you’re looking for a more independent approach to senior living or require the expertise of our Memory Care Program, we aim to help seniors live their best lives with healthy living strategies.
For more on what our daily plans and exclusive programs offer, explore here.
