Storz Fiduciary Services

It’s important for people of all ages to get regular physical activity. Countless studies have shown its positive effects on physical, mental, and emotional health. However, as you age, you might face concerns about injury. You might also wonder what sorts of activities are feasible for you. But staying fit doesn’t need to mean hours at the gym lifting weights! The important thing is to be moving around as much as possible, and to reduce the time you’re sitting.

A study in 2012 found that those who sat for more than 8 hours a day increase their chances of developing type 2 diabetes by almost 90%! At the same time, a study published in the American Journal of Preventative Medicine showed that those who simply fidgeted while sitting reduced their risk of all-cause mortality. Clearly, it takes less effort than you’d think to stay healthy. The key is to put the effort in and find what works for you! Remember to ask your doctor before embarking on any fitness regime.

Here are four ways that you can stay active!

Choose Active Hobbies

A fun and simple way to stay active is by pursuing specific hobbies. You’ll want to choose ones that get you moving – even if it’s just in your backyard! Gardening is a great choice that many seniors like. Moving from kneeling, sitting, and standing is important for your bones and muscles to keep their strength. Working with your hands promotes brain and physical coordination.

The best part is, you can make it as comfortable as you like, and go at your own pace. You can buy a kneeling pad to ease some pressure off your knees. You can take a rest as often as you like. Even 5 minutes is great for you! The fresh air will do wonders for your mood as well.

Other options include knitting, needlework, painting, and scrapbooking. When you think of fitness, these might not come to mind. But the fact is that you’re moving your body, no matter how small the movements are, while engaging the brain. Open your mind to the possibilities!

Gentle, Low-Risk Exercise

Yoga, Pilates, Tai chi, and swimming are popular among seniors. They carry little risk of serious injury, and are easy to do in groups, with friends, or at home alone. They’re an excellent option for those who are new to exercise or have concerns about safety.

• Yoga includes breath control, simple meditation, and the adoption of specific bodily postures, and is widely practiced for health and relaxation.
• Pilates is designed to improve physical strength, flexibility, and posture. It also enhances mental awareness.
• Tai chi is actually a martial art, however it focuses on alleviating stress and anxiety through slow and carefully controlled movements. Tai chi is often practiced in an outdoor setting, and can be quite invigorating!
• Swimming is a low-impact exercise, with little risk of injury. It’s gentle on your joints while improving muscle tone.

Use a Buddy System

Choose a friend or family member to be your buddy and go on walks or other activities with you. It could be your neighbor, your best friend, or even your spouse.  You hold each other accountable, and it’s easier to stay committed that way. They’ll provide you with companionship and encouragement. In turn, you’ll do the same for them.

Perhaps you can arrange to go on monthly hikes. If possible, it’s highly beneficial to find someone to walk with on a daily basis. Your buddy can even join you in your active hobbies, as discussed above. You can garden or knit together, for example, while enjoying each other’s company. You don’t need to do it alone!

Senior Group Fitness Classes

Group classes are like the buddy system, except on a larger scale! They bring a lot of fun and excitement to what might otherwise be considered tedious.  You might be surprised at how many there are specifically for seniors!

These classes can be found in health clubs, local gyms, recreation departments, YMCAs, community wellness programs, and more. They can utilize anything from basic exercises using handheld weights, to yoga, to cardio. Silver Sneakers (https://www.silversneakers.com) is a popular program, and that’s provided at no cost! AARP and the ICAA have also teamed up to provide a service that’ll help you search for the right program: http://www.icaa.cc/facilitylocator/facilitylocator.asp

Whatever you choose, the point is to be proactive about your fitness level. Only you and your doctor can decide what type is right for you. However, at any stage in your life there are things you can do to stay healthy and active!

While changes that occur with age may prevent your life from being what it was in your younger years, there’s a lot you can do to improve your health and longevity and reduce your risk for physical and mental disability as you get older.

So how do you give yourself the best possible chance for a long, healthy life? Although you aren’t able to control every factor that affects health as you age, many are in your hands. Some keys to living a long, healthy life include:

• Make healthful lifestyle choices—don’t smoke, eat right, practice good hygiene, and reduce stress in your life.
• Have a positive outlook.
• Stay as active as possible.
• Take safety precautions.

One of the most important things you can do to stay healthy is to maintain your sense of purpose by staying connected to people and things that matter to you. However, this isn’t always easy—especially in a society that all-too-often views older people as a burden.

Try visiting your local senior center. Spend time with at least one person—a family member, friend, or neighbor—every day. Volunteer in your community, attend a local event, join a club or take up a new hobby. For example, Seniors First has a “Friendly Visitor” program where they match up volunteers with a home bound senior.   http://seniorsfirst.org/sf-programs/friendly-visitors/

Stress can have an enormous impact on your health and your quality of life at any age—and even more so as you get older. As you age, you’re also more likely to experience emotional trauma associated with loss—the deaths of people close to you (friends, family members, spouse), your own health, and/or your independence. For many seniors, dealing with the loneliness caused by multiple losses can lead to a diminished investment in life—especially when combined with other issues, like financial concerns.

Try these tips to help deal with difficult changes:

• Focus on being thankful. Appreciate and enjoy your life.
• Acknowledge your feelings and express them. Try writing in a journal.
• Accept that some things are out of your control.
• Try to keep your sense of humor!

Seniors are at increased risk for depression. If you’re feeling overwhelmed, or unable to deal with stress, it’s important to reach out to family, friends, caregivers and health care providers.

The risk for a number of medical conditions increases with age. In fact, some studies show that the average person 75 years of age has three chronic medical problems—ranging from minor to serious. If you have concerns or questions about your health, talk to your doctor.

At this point in your life, it’s more important than ever to eat healthy. However, good nutrition is a challenge for many seniors. You may even experience changes in your sense of taste, which can affect your appetite. Slower digestion and metabolism can change how your body processes food. You may have difficulty shopping for, purchasing or preparing nutritious foods and meals.

If you’re having trouble maintaining a healthy diet, talk to a family member or your doctor. Many communities have programs that provide healthy meals to seniors and take the guesswork out of the equation. Again, Seniors First offers the My Meals program that serves delicious hot meals. http://seniorsfirst.org/sf-programs/senior-nutrition/

Exercise is an important part of a good health at every age; however, many older adults don’t get the recommended amounts of physical activity. Staying active can boost vitality, help maintain strength and flexibility, improve mental function, reduce your risk for health problems, and even help relieve chronic pain. Be sure to talk to your doctor, however, before beginning an exercise program.

Find an activity you enjoy and begin slowly. Try to incorporate endurance activities, strengthening exercises, stretching and balancing exercises into your exercise program. Good choices include walking, swimming, biking, gardening, tai chi and exercise classes designed for seniors.

One of the most important ways to stay healthy as you age is to seek the care of a geriatric physician, also called a geriatrician. Geriatric physicians are medical doctors who specialize in the diagnosis, treatment and prevention of disease and disability in older adults. They are specially trained in the aging process and provide comprehensive health care.

With careful consideration, planning, and an open attitude to trying new things, you can stay positive in the face of health changes!