Seniors Need To Stay Active

While exercise is usually associated with weight loss, fitting into clothes isn’t the only reason to stay active. Although losing weight can also improve mobility, mood, and self-esteem, some people want to get active for different reasons, such as better overall health. For older adults, staying physically active is crucial for maintaining a healthy lifestyle, improving overall health outcomes, and enhancing quality of life.

Adjusting activity for life stages

Exercise doesn't always have to be a strenuous activity like high-intensity interval training (HIIT). Although effective for strength training and weight loss, older adults don't need to prioritize extreme workouts to maintain sufficient activity levels. In truth, experts recommend aiming for at least 150 minutes of moderate to intense activity per week. To create variety, consider incorporating a day or two of muscle strength training each week. Even though 150 minutes can sound intimidating, the reality is less imposing when people spread out workouts over several days, and the result is 30 minutes a day for five days a week. Low-impact activities like walking, swimming, or even bike riding can all be effective solutions.

Focus on a healthy weight

Regardless of age, weight will always play a factor. This is why experts always encourage people to maintain a healthy body mass index (BMI). If a senior adult is focused on maintaining the current weight, then prioritizing a 150-minute activity guideline is smart. If weight loss is recommended, then in addition to activity, look towards healthy ways to create a safe caloric deficit, such as removing empty calories or cutting down on fats and filler carbs.

Better health outcomes

Getting enough daily exercise isn't a guarantee for avoiding health problems. Yet, the research suggests that getting and staying active can be essential for older adults. Achieving enough daily activity can help minimize a senior adult's risk of losing balance, suffering a fall, or diminished mobility. Additionally, reaching that 150-minute goal can reduce a person's chances of developing chronic conditions like hypertension, diabetes, cholesterol, cardiovascular disease, and even some cancers.

Improved mobility

Prioritizing physical activity is helpful for seniors to maintain agility or recover from an injury and protect and preserve mobility. Research continues to point to the reality that when older adults enjoy daily exercise, these individuals can maintain mobility and lower the risk of injury-related bone breaks. To reap the benefits, adults can enjoy low-impact activities like balance training, walks, and even muscle strengthening.

Longer life expectancies

Immobility is one of the biggest links to lower life expectancies for senior citizens. Current research proves that staying active can improve life expectancy outcomes and lower a person's risk of premature death regardless of the cause. People ages 60 and under should try to achieve 8,000 to 10,000 steps daily, and individuals over age 60 should strive to achieve 6,000 to 8,000 steps.

Improved mood

Staying active doesn't just boost physical health. Research consistently shows that regular exercise can improve a person's mood. The evidence shows that during periods of physical activity, endorphins are released, which translates to feeling positive. Similarly, exercise also impacts how the brain reacts to serotonin and norepinephrine, which are known to counteract depressive feelings.

Take steps now to stay active

Activity should be tailored to an individual's current mobility and interests. While some people may enjoy going to the gym and pushing past current limitations, other people can still reap several net benefits by simply engaging in low-impact exercise. Even though beginning a workout routine can be an initial struggle, the positive outcomes make the initial difficulties worthwhile.