Did you know that only 14% of seniors in the United States meet the recommended guidelines for weekly exercise, according to research carried out as part of the National Health Interview Survey? Yet, staying fit in old age is crucial for living an independent and fulfilling life, especially in a busy and active community like Kansas City, MO.
If you want to improve your fitness levels in retirement, read on for our top ideas on physical wellness activities that get results.
If you are someone who is better motivated in a group setting, consider signing up for an exercise class.
At Addington Place of Shoal Creek, within our senior living community, we offer a weekly program of activities that includes exercise classes tailored to seniors. They are low-impact and designed to support aging bodies, helping to improve flexibility, balance, and strength, while remaining gentle on the joints.
You can even find classes adapted to those with disabilities and limited mobility.
Being part of a group exercise program helps you stay accountable, socialise with other seniors, and have fun, so it's an easy, achievable way to look after your physical health in your later years.
If you want to improve your flexibility, yoga is one of the most effective exercises available.Moreover, it's easy to adapt yoga for seniors while still experiencing many of its benefits.
Yoga also promotes mindfulness, making it an ideal choice for individuals seeking to improve their mental and physical health.
Senior yoga classes focus on basic stretching techniques, as well as controlled breathing, making them easy on the joints. This is ideal in later years, as high-impact exercise comes with a greater risk of injury.
Yoga can also help reduce muscle tension, which is particularly important in aging bodies that can become uncomfortable and stiff, potentially leading to chronic problems like back pain.
One of the advantages of moving to Shoal Creek in your retirement is easy access to nature. Near Addington Place Senior Living Community, you'll find nature areas such as:
This location offers ample opportunities to get active outdoors, whether through hiking or engaging in calming stretching routines. Even ten minutes spent meditating can help you reduce your blood pressure and improve your heart health.
You could also join a group activity, such as a weekend hike with other seniors. It blends the perfect combination of fun, exercise, and socialising.
Seniors have a higher risk of injuries from falls because they experience more balancing issues as they age. This can be due to weaker muscles, changes in vision, or age-related problems with the inner ear.
However, there are specific exercise classes that can help you improve your balance, and it's a good idea to consider this type of exercise for a more holistic approach to your physical health.
The exercises focus on strengthening your core muscles to support you when upright and moving around, which also helps reduce fatigue as you age and maintain your independence.
If you're looking for a low-impact exercise option due to joint pain, consider a water-based class. The buoyancy provides the perfect level of support, taking weight and strain off the knees and back while still allowing you to move around enough to achieve the physical benefits of exercise.
Regular water-based exercises, such as aqua aerobics, can help improve muscle strength and endurance. They can also help with flexibility if you use these classes to practice stretching exercises.
These exercise routines are instructor-led, so they are safe to practice, even if you have mobility limitations. Being in a soothing water environment can also feel like a form of physical therapy for some.
If you have difficulty standing for lengthy periods or use a wheelchair, consider joining a senior chair-based exercise class. These types of instructor-led exercises are also suitable for those recovering from injury.
Seated movements include arm and leg raises, as well as some resistance-based workouts using bands or light weights. Making chair exercises like these part of your weekly routine can improve your circulation and muscle strength. Adding gentle stretching movements can also help improve your flexibility.
These types of routines are perfect for staying active without putting too much pressure on your body or risking an injury that can set you back.
One noticeable change to our physiques as we age is that muscles can begin to weaken and shrink. Towards the latter stages of our life, conditions like muscle atrophy become a risk.
You can help protect your body and preserve your muscles through regular strength training.In your senior years, this doesn't have to mean heavy weights. A senior-adapted strength training routine with small weights or resistance bands and repetitive motions can help you preserve your muscle strength.
For the perfect combination of balance workouts and mindfulness, try tai chi. This calming, low-impact exercise can enhance your movement and balance, leaving your brain feeling more focused and alert.
The slow, graceful movements mean you can try this on days when you are feeling too tired for more strenuous exercise, and the flow from these routines will still leave you feeling refreshed. This is also an excellent exercise for improving your breathing.
Staying active in retirement is crucial for your mental and physical health.
It keeps you mobile, protects you from injury and falls, and leaves you with more energy to enjoy the day. Try one of the recommendations from this list of physical wellness activities and experience the positive impact it has on your well-being.
Visit Addington Place of Shoal Creek by arranging a tour of our community. Our dedicated staff will show you how we incorporate wellness into our senior lifestyle. With a wellness program, daily activities, and proximity to nature, you're in the perfect location to stay fit and healthy in retirement.