Staying active becomes increasingly important as we age. Seniors have an increased risk of developing chronic diseases like obesity, heart disease, and diabetes. Also, aging puts you at a higher risk of falling and breaking a bone or tearing a ligament.
Research shows that regular physical activity can improve your quality of life and help you live a longer, happier life. Active older adults have greater strength, balance, and flexibility. They are also more likely to consume nutritious foods and avoid social isolation.
There are numerous strategies for dealing with the increased risks of aging while remaining active. This article will show you some of the best tips for staying active when you're over forty, which will have you feeling younger and more energetic.
How to stay active?
Being physically active is a great way to stay healthy as you age. It can help you feel better, reduce stress, and stay fit and strong. There are several ways to stay active as you get older. One of which is walking; it is an excellent form of exercise for older people. Walking is simple to do, doesn't require any special equipment, and gradually increases muscle strength. You can start by simply walking around the block several times per day.
Participating in water aerobics clubs is another way to stay active for seniors. There are no special tools or skills required to get started, and it can be a fun way to spend time with friends. If you feel tensed after your workout, you can use a massage ball to help relax your body and mind.
How to motivate yourself to be more active as you get old?
As you get older, it becomes more difficult to exercise regularly. You may have more responsibilities, lack time, or just don't feel motivated to work out. Whatever your reason, there is always an exercise routine that suits your lifestyle. Here are a few suggestions to help you find the motivation you need to get started:
Be realistic
It is critical to be realistic about your goals so that you do not become discouraged when they appear to be taking longer than expected to achieve. Your body is not the same as it was twenty years ago. So, you need to avoid following fitness trends like how to get a six-pack in sixty days.
Be honest with yourself about your abilities
Expecting to be able to run a marathon in the first week of your new fitness routine is unrealistic. Allow yourself time to build stamina by beginning slowly and gradually progressing to more intense workouts over time.
Incorporate exercise into your daily routine
If you're not used to working out, start small by walking around the block or taking the stairs instead of the elevator at work. Once you've established a regular exercise routine, you can gradually increase the intensity and length of your workout as your body adapts and grows stronger.
What are the quick exercise you can do to stay active?
If you don't have time to go to the gym or join a community activity center, there are some quick and easy exercises that you can do to stay active. Some of them are:
Lift light dumbbells or kettlebell weight
Practice balance exercises like yoga
Squeeze a massage ball to ease muscle tension
If your doctor says you are fit enough, you can go for a running workout.
Practice relaxation techniques like mindfulness and meditation
Strengthen your muscles with a resistance band.
What are the long-term benefits of being active?
Working out has numerous benefits for the body and mind. Among them are the following:
Improves mental health
Studies show that seniors, especially those who have retired, are prone to depression. This can be exacerbated if you are sedentary. Also, the elderly tend to spend more time alone. According to studies, social isolation among the elderly increases loneliness and triggers depression. As you age, the loss of independence and social isolation can contribute to mental health issues.
However, staying fit and exercising can help you prevent the onset of mental health issues associated with aging. This occurs because when you work out, the brain releases feel-good hormones like endorphins. These feel-good hormones help relieve stress, promote happiness, and trigger a sense of accomplishment.
Experience better quality of sleep
Working out can improve sleep, which is important for seniors who usually have disrupted sleep patterns. The body produces less growth hormone as we age, which affects the sleep cycle. As a result, we produce less melatonin, and sleep is fragmented. Exercising helps you combat sleep issues by promoting blood circulation and reducing the time it takes to fall asleep.
Reduce the risk of injury
Your risk of suffering injuries rises as you age due to a loss of muscular mass which impairs coordination, stability, and balance.
Additionally, our bones naturally weaken with age. If you have low calcium levels, your body will be unable to maintain bone density, making you more prone to traumas such as bone fractures.
Exercise can increase strength and balance, which reduces the risk of falling. Regular exercise also helps you become more flexible and agile. As a result, your balance and muscular coordination will improve, lowering your risk of accidents and falls.
Reduce your risk of developing chronic illnesses
According to research, regular physical exercise helps reduce the emergence of prevalent illnesses and health issues related to aging. Exercising, for instance, can help you halt the progression of heart disease, thyroid issues, high cholesterol, hypertension, and diabetes.
Exercise boosts metabolic function, enhances heart health, and maintains normal blood circulation. It also helps you burn calories, lowering your chance of becoming obese.
In addition, exercise also makes it easier for oxygenated blood to get to all of our cells, reducing oxidative stress and damage to cells.
Regular exercise has been shown in studies to increase immune system function. This is especially important for older adults since their immune systems weaken and respond slowly. That is why experts say that even basic workouts like slow-paced walking can help prevent the emergence of chronic illnesses.
Conclusion
Exercise can increase your quality of life as you age because it will enable you to stay healthy, mobile, independent, and functional. You will also be able to carry on doing the things you want while preserving your freedom and individuality.
If you don't have a workout schedule, you need to get started as soon as possible. Everyone, including seniors, can increase their physical and mental health by exercising regularly.
Comments