Physical activity has benefits

Living in Florida gives us many opportunities to be fit and get plenty of physical activity.  We can walk on a beach, spend time swimming, golfing, tennis, and cycling. But did you know that less than five percent of adults take part in 30 minutes of physical activity each day?  And only one in three receives the recommended amount of physical activity each week? Also, according to the President’s Council on Sports, Fitness and Nutrition only 35-44 percent of adults 75 years or older are active and even less at ages 65-74. Over 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities.

You may not find that so shocking but when you think about the benefits of physical fitness and how it affects us as we age you may change your mind about how alarming the statistics are. Over the years I have heard so many excuses why people do not get the physical activity they need. Most of these excuses revolve around time, but many are about how it makes them feel regarding sore muscles and other factors. I have heard the excuse of, I’m too old to start exercising now, and too often, I don’t have time or the equipment to exercise. First, I want to remind you to check with your doctor before you begin any physical activity program. You should also look at what would work best for your health, age, and current fitness level.

Why Engage In Physical Activity?

Physical activity is essential to healthy aging. Regular activity is one of the most important things you can do for your health as an older adult. We can prevent many health issues that come with age. Physical activity can give you freedom from becoming dependent on others by keeping you strong so you can keep doing your everyday pursuits. Exercise can help with balance and reduce the risk of falling. It can also help with reducing the risk of heart disease, high blood pressure, diabetes, and colon cancer. 

It’s About How Much You Move; Not How Old You Are – 

The US Department of Health and Human Services has suggested adults have two-and-a-half to five hours a week of moderate-intensity activity. You may think if you had started younger and continued throughout your life, your chances for better health would be greater. Good news! Studies have found the same is true for adults who start exercising later in life. You can begin at any age and see improvement in health. 

Where To Begin –

Let’s start with how we think of fitness and what activities you will enjoy and stick with over time. It may surprise you to find that starting an exercise program later in life requires finding more meaning in why you are moving. My sister told me her goal was to get up off the floor without help as she aged. You may be looking to improve your physical movements so it’s easier to get in and out of your car. Perhaps you just want to feel more energetic rather than sluggish. By examining your needs and asking questions, you will see fitness goals to enhance your day-to-day functions in life. A bonus will be an increase in confidence you will have in your body. Start slowly! 

Make It Fun!

Start slowly and strive for light to moderate intensity in brief intervals. Spread your activity sessions throughout the week and increase gradually over a time. Begin with activities you enjoy. If you have a pet, then perhaps it’s a great opportunity to begin a walking routine that will benefit you both. If you have a pool, you can learn some water exercises, which can be fun and easy on your joints. Perhaps a friend or family member would like to join you, or you can hire a fitness coach to guide you into a program. The following are some examples of activities you may enjoy.

Aerobic Activities:

• Walking
• Dancing
• Swimming
• Water aerobics
• Jogging
• Aerobic exercise classes
• Bicycle riding (stationary or on a path)
• Some activities of gardening, such as raking and pushing a lawn mower
• Tennis
• Golf (without a cart)

Muscle-Strengthening Activities:

• Exercises using exercise bands, weight machines, hand-held weights
• Body weight exercises (body weight provides resistance to movement)
• Digging, lifting, and carrying (think gardening)
• Carrying groceries
• Some yoga exercises
• Some tai chi exercises

Balance Exercises:

• Backward walking
• Sideways walking
• Heel walking
• Toe walking
• Standing from a sitting position

It’s not too late to enjoy the benefits that come from physical activity. Your health will improve, and your body will thank you. The earlier you start the better, so start today.

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy