We know that exercise for seniors is important. We know that exercise is especially important as someone reaches their golden years, yet older adults remain the most sedentary group overall. So, where’s the disconnect? Is it the lack of knowledge about exercise? No, probably not. Is it that older adults can’t exercise? No, absolutely not. So, it likely has more to do with knowing what to do and how to do it. Active aging requires the combination of both regular structured exercise programs and being physically active as much as possible.
And the truth is, being active is easier than you think. There are simple changes you can make to your daily routine that can increase your standing, steps, and active minutes throughout the day. Read on for six ways that exercise for seniors can help with active aging through sustainable, healthy habits.
Get More Out of Screen Time
Many people watch TV on a regular basis, so this can be a great opportunity to change a traditionally sedentary activity into a more active one. When watching a sitcom or short TV show, use it as an opportunity to get your 30 minutes of strengthening or cardio exercise in. If you’re not ready to commit to that, try standing or walking during commercial breaks. Stretching can also be done in a variety of ways, from sitting, to standing, to laying on the floor so you can still enjoy your TV show while loosening up those tight muscles. As a bonus, if you move during commercial breaks, you can rack up to 15 minutes of active minutes each hour.
Go Outside
Instead of walking directly to the mailbox and back into your home, try taking a walk around the block after you get the mail each day. If you don’t have a mailbox, consider the same idea with any of your normal, daily activities. Sometimes, exercise for seniors is as simple as adding more steps. Before you head inside running an errand, take a short walk, or start your day with a walk after breakfast. Adding walking to any of your existing routine tasks can set you up for success and set the landscape for active aging.
Make More Trips
Limit yourself to just one item when walking up or down the stairs to encourage more stair climbing. If you don’t have stairs, apply this to other tasks, such as carrying a few laundry items from room to room instead of bringing the whole basket. After a grocery trip, carry in one bag at a time to encourage more trips back and forth. Try tracking your steps and see how much it adds up when you extend your daily tasks a little bit each day.
Choose Active Housework
Taking part in household chores, especially standing and walking ones, can also help with active aging. Sweeping, vacuuming, or getting on and off the floors to clean low areas can help maintain your everyday mobility. Standing while folding laundry is another way to make a traditionally sitting task more active. Yardwork, including raking, weeding, or gardening, is also great as exercise for seniors, as it targets a variety of areas, such as cardio and full body strength, for health benefits. These activities are both functional and productive so you can feel good in this win-win situation.
Plan Ahead and Keep it Simple
Keep exercise essentials in plain view so you are more likely to remember to exercise. Some examples include keeping your walking sneakers by the door, laying out your exercise clothes the night before, or leaving exercise equipment and workout plans on the countertop. Setting an alarm or adding exercise and walking to your to-do list can also help. Planning ahead and incorporating simple reminders into your routine can help build a healthy lifestyle and promote active aging.
Get Creative
Exercise for seniors doesn’t have to involve expensive or special equipment. Get creative and use whatever you already have in the home. Household items, such as a can of soup, a bag of apples, paint can, detergent bottle, or water jug, can be used as light weights in place of traditional dumbbells. Towels can be used for stretching or as a mat during at-home yoga. A step stool can elevate your strengthening or cardio program. There are also plenty of cardio options, including dancing, shadow boxing, or bodyweight exercises that don’t require any equipment at all and can be done anywhere. As previously mentioned, stair climbing, housework, and yard work all count for physical activity and can provide cardio benefits as well.
Take Home Message
Being physically active doesn’t have to be time-intensive or require a significant amount of preparation. Making simple changes to your normal routine can provide a host of benefits, both in the short and long term. If you are looking for active aging support, reach out today and learn how Rothkoff Law Group’s team of professionals can help.