Get a Move On Your Health
Reap the benefits of activity for an improved quality of life
According to the Centers for Disease Control and Prevention (CDC), regular physical activity is one of the most important things you can do for your health. Simply put, that means moving more and sitting less. Even more important for aging adults, exercise helps you retain bone mass, maintain balance and flexibility, and lower the risk of fractures and other health issues that can render you dependent on others. As you grow older, building and maintaining strength can preserve your ability to enjoy life and care for yourself, so you do not have to rely on others to care for you.
CDC recommends 150 minutes a week
The CDC's current recommendations are 150 minutes of moderate-intensity aerobic activity weekly for adults. Many activities qualify, such as walking, swimming, water aerobics, bicycling, or yoga. CDC recommendations also include muscle-strengthening activities that engage all major muscle groups at least two days a week. Work on legs, hips, back, abdomen, chest, shoulders, and arms.
When exercising, safety comes first
Older adults with chronic conditions should check with their doctors to make sure they can undertake physical activity safely; however, even adults with limitations should try to be as active as their conditions allow. Why bother? Studies demonstrate that physical activity for osteoarthritis can improve function and reduce pain; adults with Type 2 diabetes can lower blood pressure, body weight, and other risk factors through exercise. Safety is, of course, the most crucial concern. Your physician can help you determine what activities you can undertake that are safe, enjoyable, and beneficial to your health.
Different exercises yield different benefits
The National Institute on Aging, an agency of the National Institutes of Health, outlines four types of exercise to improve health. Each one offers specific benefits, and together they provide a varied menu of activities that can prevent boredom while enhancing overall health.
The four types of exercise are:
Endurance — aerobic exercises (such as those recommended by the CDC)
Strength — lifting weights, carrying groceries, or using resistance bands
Balance — standing on one foot, practicing tai chi
Flexibility — stretching exercises
Get moving with SilverSneakers
SilverSneakers is a no-cost exercise program available through specific Medicare Advantage plans. Participate in classes online or at a gym. Classes are geared toward a variety of activity levels and abilities. There is even an app you can download to your smartphone or tablet. Get started with SilverSneakers by visiting: silversneakers.com.
Find more information about the benefits of specific types of exercise and how to start a fitness routine here: www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability.
