We all get older
Growing up, I was always active. In school, I had a love for group sports and running. Basketball and track were my favorites, but I even joined the swim team for one season because my friends were doing it. You know how that is. I also played volleyball because the coach wanted me to play. I was a tall sophomore and he wanted to win. I enjoyed the thrill of competing, being good at something, and winning the game, race, or competition. I also have fond memories of taking regular walks with my Mom, which not only kept her active but also provided precious bonding time; that was our thing. My Mom even bought me a gym membership so we could workout together. I have vivid memories of that gym. It was called Tom Young Spa. There were times I would ride several buses and go without her because she was busy or didn’t want to go.
While transitioning into adulthood, my commitment to staying active remains steadfast. However, as time has passed, I have begun to experience the inevitable effects of aging, which sometimes make me feel like my body is betraying me. I’ve run more 5K and 10K races than I can count. I’ve run half- and full-marathons, duathlons, aquathlons, triathlons, and I am an Ironman.
As such, my feet, knees, back, and hips need a lot of love. Still, I refuse to let these obstacles hinder my active lifestyle. I am determined to persevere, knowing the immense physical and mental benefits that come from staying active. Despite the challenges, I continue to prioritize my well-being and embrace the joy that physical activity brings to my life.
Years go by, and you may easily fall into the trap of believing that getting older means becoming more sedentary. However, the truth is that age should never be a barrier to leading an active and fulfilling life. In fact, staying physically active as we age is crucial for maintaining overall health and longevity. For me, it’s therapy. Some days my mind is full, and a walk, workout, bike ride, or workout is just what I need to clear my head. In this blog, I wanted to explore the importance of incorporating simple fitness routines, daily walking, and mobility or stretching exercises into your routines to defy the sedentary lifestyle often associated with aging.
The Importance of Physical Activity as We Age
Regular physical activity holds so many benefits for individuals of all ages, but staying active becomes even more crucial as we grow older. I find that when I don’t move, I become stiff. There’s also the ‘angry me’ that rears her ugly head when I’ve gone too many days without working out. I just don’t feel good and become irritable. So, to convince you a bit more, here are some compelling reasons why continuous movement is vital for your well-being:
- Enhanced Physical Health: Engaging in regular exercise improves cardiovascular health, strengthens muscles and bones, and aids in maintaining a healthy weight. It reduces the risk of chronic ailments such as heart disease, type 2 diabetes, osteoporosis, and certain types of cancer. So many people I know have been able to reduce the number of medications they have been prescribed after increasing their physical activity.
- Boosting Mental Well-Being: Physical activity has a profound impact on our mental health. Regular exercise releases endorphins, the feel-good hormones, which can alleviate symptoms of depression and anxiety. I’m sure you’ve heard of ‘the runner’s high’! There truly is nothing like it. I’m a witness. Exercise also improves cognitive function and memory, reducing the risk of age-related cognitive decline and dementia. I can’t say enough about how much fitness and exercise increase my mental well-being. It truly is free therapy.
- Promoting Independence: Being physically active helps maintain strength, flexibility, and balance. These are all essential for performing daily activities independently. By staying active, older adults can reduce the risk of falls and maintain their mobility, thereby preserving their independence and quality of life. I’m certain almost all of you reading this can recall that commercial, “I’ve fallen and I can’t get up.” As you age, you’ll need the strength to get yourself back up if you’ve fallen. If you need additional examples of maintaining independence in old age, watch Live to 100: Secrets of the Blue Zone on Netflix. The show takes viewers worldwide to investigate the diet, behavior, and lifestyles of those who live the longest, most vibrant lives. It’s amazing to see active centenarians. Read more anti-aging hacks and how to stay youthful here.
Making time to Workout
Another common misconception is that exercise has to be time-consuming and strenuous. Even short bursts of physical activity can yield significant health benefits. 10-minute workouts are easy to fit into busy schedules and can be done from the comfort of one’s home. Peloton is great for 10-minute workouts that can be stacked to keep you going.
A 10-minute workout could consist of sitting down and standing up repetitively (squats), stepping up and down on a raised platform, or strength training with resistance bands or weights. These types of workouts often require minimal or no equipment, making them accessible to individuals of all fitness levels. I often find that on those days I don’t feel like working out; I just need to get started. Once I’m moving, I feel more motivated to continue, and I will often go longer than I initially planned.
Activities like jumping jacks, jogging in place, jumping rope, or high knees for 10 minutes can get your heart rate up and improve cardiovascular fitness. Regular, short bursts of aerobic exercise help strengthen the heart and lower the risk of heart disease. Incorporating strength exercises such as squats, lunges, or push-ups into a 10-minute routine can help preserve muscle mass and prevent age-related muscle loss. Strength training also improves bone density, reducing the risk of osteoporosis and fractures. Every workout can be modified for your specific level of fitness. For example, perform push-ups on your knees versus your toes. You can also incorporate core training, yoga, and neuro-balance therapy to improve balance and coordination.
Forward is a pace
Walking is yet another way to incorporate movement into your daily schedule easily. Walking is a simple yet highly effective form of exercise, and it’s particularly beneficial for older adults. I average one mile a day of walking simply because my dog needs to, you know, do his thing. If I’m feeling unmotivated, I know I can usually cure this mood by taking my dog for a walk. Spending time outdoors, connecting with nature, and getting fresh air during a walk can have a positive impact on mental health. It’s been shown to reduce stress, improve mood, and enhance cognitive function.
Daily walking should be a part of an active aging lifestyle because it is gentle on the joints, making it an ideal activity for those with arthritis or joint pain. Running is my first love. But my feet and knees no longer allow me the mileage I was once able to produce. But if I walk long enough, I feel like I’m still getting it in. Walking also provides a cardiovascular workout without putting excessive stress on the body, reducing the risk of injury. At 54, I’m trying to be easier on my body.
Walking can also be a social activity, allowing you to connect with friends, family, or neighbors. You can meet up with friends at the local track, mall, or neighborhood park for some laps and gossip. This is also a chance to enhance social interactions, combat feelings of loneliness, and contribute to overall well-being. Remember when we first entered the pandemic? I’m sure you do! My friends and I began to hike every weekend as a way to get outside. We were all going stir-crazy, and being outside seemed like the safest option.
Mobility and Stretching
Incorporating stretching exercises into a daily routine is often overlooked but is essential for maintaining flexibility and preventing muscle imbalances. As a lifelong runner, I can attest to the importance of hip mobility. My hips are so tight now that I’m unable to sit on the floor with my legs crossed. Regular stretching exercises promote flexibility and keep the muscles supple. This can help with everyday activities such as reaching for objects, bending, and maintaining proper posture. When your hamstring muscles become tight, your back is affected. One tight muscle can cause extreme imbalances if left unchecked.
Stretching before and after physical activity helps warm up the muscles, reducing the risk of strains, sprains, and other injuries. It also aids in post-workout recovery by promoting blood flow to the muscles. But it also just feels good. Stretching also incorporates deep breathing and mindfulness, which promote relaxation and reduce stress levels. This mind-body connection can have a positive impact on overall well-being. I challenge you to take a yoga class and tell me you don’t feel better afterward. I just recently incorporated consistent yoga classes into my routine. Similar to meditation, it has a calming effect that I crave.
Get Started
In my next blog, I’ll delve deeper into the importance of continuing to exercise into your 50’s and beyond. But for now, just get started. Of course, before starting any exercise program, especially if you have underlying health conditions, haven’t exercised in a long time, or have concerns, it’s important to consult with your doctor. They can provide personalized advice, recommend suitable exercises, and ensure your exercise routine aligns with your specific needs and abilities.
Secondly, as we age, it’s important to pay attention to our bodies and adapt our exercise routines accordingly. I am often humbled when I try to workout like I used to when I was younger. I haven’t run a marathon in years, and I haven’t lifted heavy since forever. Trust me, I understand.
We all wish we could stay young forever. Just have some compassion for yourself. If you experience pain, discomfort, or unusual fatigue during or after exercise, listen to your body. Adjusting the intensity, duration, or type of exercise can help accommodate your body’s changing needs while still maintaining an active lifestyle.
Getting older doesn’t mean we have to resign ourselves to a sedentary lifestyle. By incorporating strength training, daily walking, and stretching into your routines, you can defy the stereotypes associated with aging and enjoy a vibrant, active, and fulfilling life. The benefits of staying physically active as we age are manifold, including improved physical health, enhanced mental well-being, and increased independence. So, let’s embrace active aging and take small steps toward a healthier and more rewarding future. Go out there and be active! For starters, check out this Strong & Active DVD for Beginners & Seniors from Amazon.