Tag Archives: movement

Keep Moving!

A Guide to Aging and Exercise


Think that exercise is only a young person’s game? It’s not! People of all ages should be participating in regular exercise. It’s essential for maintaining our physical, mental, and emotional health as well as preventing injury, illness and disease.

Can I exercise as I get older?

Yes! You can absolutely exercise as you get older and we encourage it. If you’ve been sedentary for a while and are looking to restart an exercise routine, it’s important to start small and start where you are. Exercise goals are just that, goals, and they take time, patience and commitment.

What exercise activities should I be doing?

Generally, people of all ages need a combination of strength training, moderate-intensity aerobic movement and regular stretching.

Strength training is described as movement that makes your muscles work harder than usual such as bodyweight training and weightlifting. Moderate-intensity aerobic movement is exercise that gets your heart beating faster such as brisk walking, jogging or swimming. And don’t forget to stretch! They can be simple stretches or even yoga and pilates programs.

How often should I exercise?

Great question! How often you exercise will be dependent on your current physical fitness and personal medical situation. It’s always recommended to discuss your fitness goals with your healthcare provider before you start a new exercise program or activity.

If you’re currently moderately active, the general guideline is to aim for strength training at least twice per week in addition to 150 minutes per week of moderate-intensity aerobic exercise. Stretching should be done every single day, but especially before and after physical activity.

What are the benefits of exercising as I get older?

There are so many benefits to exercising while you age! Benefits will depend on your individual physical and medical situation, but these are some common benefits to look forward to:

Physical Benefits

  • Increases muscle strength and bone density
  • Improves balance, mobility and dexterity
  • Maintains a healthy weight
  • Reduces hypertension
  • Lowers risk for diabetes, heart disease, stroke, osteoporosis and more

Mental Benefits

  • Independence, less reliance on others
  • Improves cognitive function and memory
  • Promotes quality sleep

Emotional Benefits

  • Improves social engagement
  • Boosts your mood, energy and outlook on life
  • Decreases stress, anxiety and depression


For ideas on strength training, stretching and aerobic exercise, we recommend speaking with your provider. Because each person is different and has different healthcare needs, ask your provider which exercises are safe and effective for you.

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Keeping Your Kids Active This Summer

Studies show that over the summer kids can lose much of what they learned during the school year. By planning activities for your kids this summer, you’re keeping them physically, mentally and socially strong. The added structure to their daily routine is a bonus for the entire family.

 

Staying Active

Federal guidelines show that kids aged 6-17 need 60 minutes of moderate to vigorous activity every single day. This includes a mixture of aerobic and strengthening exercises recommended at least three days per week.

  • Aerobic: hiking, walking, skateboarding, rollerblading, swimming
  • Muscle strengthening: climbing rope/trees/monkey bars, tug-of-war games
  • Bone strengthening: running, hopscotch, jump rope

 

Brain Training

Exercising their brain is also critical to a child’s development. Help keep their problem-solving and critical thinking skills strong, so they’ll be prepared come September.

  • Practice: Go through schoolwork packets together
  • Creative time: write and tell stories, draw pictures, build structures with LEGOs
  • New Skills: DIY projects, gardening, cooking—anything to keep kids thinking

 

Social Skills

Your children can still grow their social skills this summer even when social distancing. Being around their peers in a virtual environment will help them learn how to express their feelings, thoughts, and ideas.

  • Camp: If open and safe to attend, consider overnight or day camp which provides social skills, physical activity and brain training
  • Classes: are they interested in dancing, drama, or learning to code? Sign them up! There are many online and virtual classes available
  • Friends: a neighborhood party is a great way to be social and be active outside—just be sure to maintain proper social distancing and safety guidelines

 

Having a structure and routine will keep your kids learning, growing, and free of boredom. Planning activities that you know your kids will enjoy are key to keeping them physically, mentally, and socially active this summer.

 

 

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