We know that staying active is an essential part of healthy aging. But staying motivated and consistent can sometimes be a challenge. Here are ten ways to keep you engaged with physical wellness—and feeling your best!
- Exercise with a friend. Whether it’s taking a dance class together or going for a stroll, having a buddy you meet regularly makes working out more fun—and keeps both of you accountable! Plus, exercising with a friend means someone to chat with before or after class—or during that stroll—providing the added benefit of socialization.
- Make exercise a daily habit. Having a schedule of movement-based activities can bring purpose and structure to your day and help you stay consistently A routine can also help ensure that you’re getting a balance of healthy activities.
- Weave movement into everyday life. The ability to perform Activities of Daily Living (ADLs) is an important measure of wellness as we age. Activities like loading and unloading purchases, moving laundry from the washer to the dryer, or walking to get the mail allow us to feel a sense of independence and satisfaction. Noticing the movement of our bodies and how we feel as we perform ADLs can help keep us aware, safe, and healthy.
- Organize or participate in local wellness events. Does your community offer nature walks? Maybe you live near a state or county park that has birding, wildlife, or native plant hikes? Getting outdoors for exercise as part of a planned event can keep us physically engaged and mentally stimulated.
- Set reasonable and safe exercise goals. Work with your doctor or medical or fitness professional to plan an exercise routine that meets your personal needs. Doing so will help you avoid injury—and keep moving.
- Know that small steps make a big difference. Overexercising can be counterproductive. The Center for Disease Control’s Physical Activity Guidelines suggest at least 150 minutes of moderate-intensity aerobic exercise per week. Meeting that goal can be as simple as taking a brisk 20-minute walk daily.
- Balance your exercise routines. Make sure your approach to wellness includes a variety of different activities to avoid injuries and achieve better results. For example, adding bike riding or swimming to your routine will help prioritize different muscles than walking or dancing and is easier on joints.
- Don’t forget resistance training. Sarcopenia, or the loss of muscle tissue as we age, can leave us feeling weak and at greater risk of falling. Using resistance bands and weights can slow and even reverse age-related muscle loss, keeping us active and independent.
- Stay flexible! Warming up for activities and stretching afterwards is essential to protecting joints. For example, begin slowly and gradually increase your pace when taking a walk. Light stretching afterwards can help improve range of motion for knees, hips, and ankles.
- Include mindfulness movement in your routine. Adding yoga or tai chi to your exercise routine helps establish a mind-body connection that lets you know when you’re pushing yourself too far, no matter what activity you’re doing. Mindfulness movement also has the added benefits of encouraging focus and relaxation.
