Keeping Healthy and Fit as We Age

Staying healthy and fit is beneficial for all ages, but it’s especially important as we age. Adults aged 65 and older are encouraged to get at least 150 minutes of aerobic activity each week, and to do muscle-strengthening activities for at least two days a week. Fitness is essential for supporting body strength and muscle mass, both of which deteriorate with age. Being healthy and fit can also go a long way in slowing down other detrimental effects of aging, and even increase life expectancy.

Regular physical activity has been proven to reduce arthritis, anxiety, and depression, and can also help control diabetes and high blood pressure. Being healthy and fit is also a journey that can be undertaken with a partner, family and friends.

What does it mean to be healthy and fit? This definition may vary, but in this case it simply means regularly conducting physical activities that support a healthy body and mind. Here are several activities to do just that.

Walking

Walking is the most common exercise activity for older adults. Regularly walking has been proven to significantly reduce the risk of heart failure in elderly individuals, especially in women. As little as 30 minutes of brisk walking each day can yield major health benefits not just for the body, but also the mind. Even slower paced walking can be beneficial. Overall, walking also improves mood, can slow cognitive decline and dementia, and improves sleep.

Cycling

Cycling is a great form of exercise that doesn’t put much stress on the body, but can mitigate the effects of aging. The exercise is proven to reduce muscle deterioration caused by aging, and actually helps muscle mass and strength stay intact. It can also reduce the deterioration of cells in the body. By promoting endurance, cycling can help boost oxygen and metabolism, along with a range of other benefits. Cycling is one of the most effective exercises for keeping a strong and healthy body while warding off the detrimental effects of aging.

Swimming

Swimming is a great activity for those with knee or hip pain who may not be able to sustain the impact and motion of walking. Swimming is frequently used in physical therapy for its ability to provide a low impact aerobic activity with little risk of injury. It is another endurance exercise with a number of cardiovascular benefits. Flexibility is also increased by swimming, which can help prevent injury, and decrease existing pain and soreness. It’s also a fun activity that can help the mind and keep one feeling young.

Yoga

Yoga is a simple slow motion activity that involves holding postures, enhancing flexibility and stability without stressing the body. This activity can reduce blood pressure, cholesterol, and blood sugar, as well as muscle strength and endurance. These benefits are why yoga is incorporated into some physical and cardiac therapy programs. There are many different types of yoga, ranging from very physical forms to meditative forms. Overall, it is a quiet, meditative activity that promotes relaxation while also helping you become stronger and more mindful about your body.

Tai Chi

Although not as popular in the west as yoga, tai chi is another slow motion, low-impact activity that is good for body and mind. Tai chi involves more constant movement than yoga, consisting of carrying out a series of martial arts moves while breathing deeply. It is unique in that it teaches self-defense maneuvers, but does so in a calm and peaceful manner. The muscles remain relaxed without fully extending the joints, so it is gentle on the body. This activity is beneficial for balance and can help reduce the risk of falls. It can also be modified easily so that it is appropriate for all levels of physical fitness, including those in rehabilitation.

Any kind of regular physical activity can benefit physical and mental health, but some activities may be better suited to you depending on your current physical condition. It is best to choose an activity that is appropriate for your body and lifestyle, and with your doctor’s guidance. You can also bring along a partner for a more enjoyable experience. Additionally, carrying out the activity at least three times a week will yield essential long-term benefits on body and mind and help you live a longer, healthier life.