Staying Active When Elderly: How Morada Victoria Encourages Movement
Staying active when elderly can help you maintain your independence after retirement. You can find senior fitness programs, like yoga and Tai Chi, through your Victoria, TX, senior living community.
According to the World Health Organization, about 1.8 billion people (31% of adults worldwide) don't meet recommended physical activity levels. Inactivity among adults has increased by 5% between 2010 and 2022.
Staying active when elderly can boost your mood, improve your health, and enhance your quality of life. Why else is movement for older adults important, and what daily activity options can you add to your wellness routine? Read on to find out and improve your retirement in Victoria, TX!
What Is the Importance of Movement for Older Adults?
According to the National Council on Aging, exercise can positively affect your mental, emotional, and physical health by:
- Promoting independence
- Counteracting bone density loss
- Reducing your risk of falls and injuries
- Improving balance
- Reducing inflammation
- Reducing your risk of chronic illness (including heart disease, diabetes, obesity, hypertension, and colon cancer)
- Easing anxiety and depression symptoms
- Improving your mood and overall sense of well-being
- Increasing relaxation
- Boosting your immune system function
- Reducing your risk of Alzheimer's disease and dementia
Exercising regularly may help improve your overall health and longevity. According to the American Medical Association, exceeding the recommended physical activity guidelines may lower your risk of death.
People who exercised between 300 and 599 minutes each week saw the most benefit. These participants had a 26% to 31% lower all-cause mortality. Their risk of cardiovascular disease mortality declined by 28% to 38%.
What Type of Exercise Is Good for Seniors?
For older adults, the CDC recommends:
- 150 minutes of moderate intensity aerobic physical activity or 75 minutes of vigorous intensity activity a week
- At least two days of muscle-strengthening activity
- Activities to improve balance
Moderate-intensity activity can help boost your heart rate. Examples include:
- Dancing for fitness
- Hiking
- Riding a bike
- Walking for health
- Water aerobics
Vigorous physical activity will get you breathing harder and faster. Examples include:
- Hiking uphill
- Martial arts
- Dancing for fitness
- Aerobics
- Swimming
- Running
- Riding a bike fast or on hills
Muscle-strengthening activities involve repeating the same movements. These activities include:
- Tai chi
- Lifting weights
- Yoga
- Pilates
- Carrying heavy shopping bags
- Heavy gardening (digging, shovelling, etc.)
- Using your body weight for push-ups and sit-ups
- Working with resistance bands
Tips for Staying Active When Elderly
Before exploring senior fitness programs, consult your doctor. They can help you determine a regimen based on your health goals, mobility, and needs. Here are a few tips for staying active when elderly to help you stay safe and motivated.
Take It Slow
As you begin exploring your daily activity options, take it slow. Try increasing the amount and intensity of your workouts gradually over weeks to months.
Adjusting your workouts over time may help you avoid injuries. As you grow stronger, you can increase the:
- Duration
- Intensity
- Frequency
Applying this strategy can help you build confidence over time. You can develop a customized fitness regimen based on your preferences and abilities.
Make sure to warm up before workouts and cool down after. This can help prevent injuries and negative health events (like a stroke or heart attack).
Set Goals
As you improve your wellness in senior living, consider establishing goals. Make sure they're SMART:
- Specific
- Measurable
- Attainable
- Results-riven
- Time-sensitive
Establishing SMART workout goals can help you track your progress over time. This may help you recognize when you need to adjust your workout regimen.
Remember to celebrate your successes! For example, you can treat yourself to a movie or a new workout outfit. Celebrating your wins can help you maintain motivation and momentum.
Identify Barriers
As you begin working toward your goals, recognize barriers to find creative solutions. Otherwise, you may use those barriers as an excuse to avoid exercising. Potential barriers include:
- Bad weather
- Costly/expensive gym equipment
- Feeling too tired or lacking energy
- Lacking motivation
If it's raining outside, look for indoor fitness classes. You can find classes through your senior living community's wellness program.
Check online for free workout videos. You can find workouts that don't require special equipment. You can also use items you already have at home.
Ask Friends to Join
Exercising with friends can make it more enjoyable. Other benefits include:
- Reducing the risk of social isolation and loneliness
- Exercising the brain (protecting thinking skills)
- Stimulating the growth of new brain cells
- Staying on a schedule (accountability)
- Staying motivated
- Staying safe
- Discovering new techniques and exercise classes
Explore Senior Fitness Programs
Explore a variety of daily activity options through your Victoria community's senior fitness programs. These may include:
- Aerobics
- Pilates
- Tai chi
- Yoga
- Dancing
- Pickleball
Frequently Asked Questions
How Can You Find the Motivation to Exercise?
To motivate yourself to exercise, try:
- Writing down why you want to exercise
- Competing for a cause
- Going for a ten-minute walk
- Using sticky notes to remind you to exercise
- Scheduling it on your calendar
- Watching TV as a distraction while you work out
- Finding challenges to join
- Using a fitness app to track your progress
- Finding exercise classes you love
- Surrounding yourself with people who will motivate you
What Can Lonely Seniors Do?
If you're feeling lonely, find an exercise class you enjoy. Ask friends to join you. You can keep each other motivated to attend classes regularly.
Use exercising as an opportunity to socialize. For example, you can schedule a morning walk with friends. Exercising together can make it more enjoyable.
Exercising boosts the production of "feel-good" neurotransmitters. These brain chemicals may boost your mood if you're feeling lonely. Exercising could help ease feelings of loneliness, reducing your risk of social isolation and related health issues.
Prioritize Wellness in Senior Living
Staying active when elderly may improve your mental and physical wellness. It could improve your overall quality of life while extending your longevity. Remember, you can discover daily activity options through your senior living community.
Morada Victoria is a two-time JD Power & Associates award winner. Enjoy our exclusive senior lifestyle programs, including authentic southern dining, engaging activities like games and crafts, and exercise classes like yoga and hikes.
These programs can give you freedom and flexibility. Contact us now to schedule your tour.