One popular view of retirement is relaxing in a favorite chair.
To be sure, relaxation is important and more of it is something to look forward to as we age, but today, the importance of regular exercise at every age is well-documented. Physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.
It’s never too late to start being more physically active.
No matter what your physical condition or age, even moderate exercise can reap the many benefits. While no amount of exercise can completely prevent age-related declines in cognitive and physical function, ample evidence shows that regular physical activity helps to improve physical and mental functions and reverse some effects of chronic disease, thereby keeping older people mobile and independent.
The risks of developing major cardiovascular and metabolic diseases, obesity, falls, cognitive impairments, osteoporosis and muscular weakness are decreased by even low intensity walking.
At around 40 years of age, we begin to lose muscle. Sedentary people lose about 15 percent of their muscle mass each decade after 50 and 30 percent each decade after 70. Bone density diminishes and metabolism slows down, and we shouldn’t take that lying down!
According to the Centers for Disease Control and Prevention, the loss of strength and stamina attributed to aging is in part due to reduced physical activity. By age 75, about one in three men and one in two women engage in absolutely no physical activity. Physical activity doesn’t need to be strenuous to gain health benefits. While any physical activity helps, a minimum of 30 minutes of moderate intensity physical activity per day is recommended.
Tips to Get Started
Increases in daily activity can include using the stairs instead of an elevator, walking rather than driving or parking further from your destination. Stand instead of sitting in front of your computer.
Improve Your Mood
Studies indicate that regular exercise helps reduce symptoms of anxiety and depression and fosters improved self-esteem. When exercising, your body releases endorphins, powerful chemicals that interact with the receptors in your brain, triggering a positive feeling. Even more beneficial is exercising with a group, as the increased social contact can also enhance a feeling of well-being and be mentally stimulating.
Recreational Opportunities Abound
Many communities offer inexpensive, age-appropriate fitness classes for older adults and retirement communities in particular often provide a full schedule of indoor and outdoor activities taught by a certified senior fitness professional and appropriate for all fitness levels such as chair yoga, mat Pilates, dance, stretching and relaxation and walking and swim programs. In the warmer months, residents enjoy outdoor recreation areas for both exercise and social interaction.
Whether you’re a resident of a life plan or other retirement community or live in a single-family home, start investing in your more healthy future today to enjoy a greater sense of well-being.
Joanne Lehmann, LPN is the health and wellness manager at Jefferson’s Ferry Life Plan Community in S. Setauket, jeffersonsferry.org.
