As you age,
staying active can help with chronic pain relief, stress reduction, and quality
of life maintenance.
You might
begin to lose strength and muscle mass in your 30s. Due to hormonal changes
that might affect changes in bone health, body shape, and physical function,
women also age more quickly than males.
"If
you're a woman and you lose estrogen, you tend to lose a greater amount of
muscle, bone, and cartilage," noted Bert Mandelbaum, MD, a sports medicine
expert and co-chair of medical affairs at Cedars-Sinai Kerlan-Jobe Institute in
Los Angeles. But you have the option to change them in a variety of ways,
including through food and exercise.
Here are
five tips from health professionals to help you stay physically active as you
age.
1.
Include muscle-building
exercises in your routine
Along with
other moderate-to-intense activities, muscle-strengthening exercises are
advised for older persons twice a week. According to Rau, resistance training
can benefit in maintaining muscular mass.
"That's
important as people age because you need some of that strength to do just your
general activities, whether it's going grocery shopping or lifting a gallon of
milk," the expert added.
Strength
training exercises include things like lifting weights, utilizing resistance
bands, climbing stairs, push-ups, sit-ups, and squats.
2. Make it a top
priority and get used to it.
Even with
the best of intentions, it might be challenging to follow through or achieve
your goals if you don't schedule them in advance or treat them like essential
appointments. According to Patel, "Having a plan can help make it a
sustainable behavior." Make workout dates with pals or add exercise
blocks to your phone or daily planner to help you remain on track.
3. Stretch,
rehydrate, and warm-up
Another
strategy for aging healthily while remaining active is to warm up before
working out by undertaking gentle walking or jogging, arm swings, ankle
circles, or stretching.
"A
proper warm-up should be performed before a workout to help reduce the risk of
injury," Best advised. Even for people who regularly exercise, stretching
can be incorporated into a warm-up regimen and help preserve flexibility.
Additionally,
stretching and cooling down after a workout is equally important for
maintaining muscle flexibility and preventing injury from physical exercise.
Stretching
improves flexibility and balance, which are crucial for reducing problems like
falls as we age, according to Rau.
4. Do not be
reluctant to exercise at home.
A certain
setting or set of accessories is not necessary for leading an active
lifestyle. "You do not need an expensive gym membership or
equipment," explains Patel. Finding a YouTube routine made exclusively for
elders might be a low-cost way to get moving, as can simply stepping outside
and taking a stroll about the neighborhood.
Have more
inquiries regarding physical activity and exercise? Our primary care staff is
available to assist. At One Medical, we strive to offer first-rate care that is
tailored to you and your specific medical requirements. Register right away to
use our app to make a same-day or next-day appointment in person or by video.
5.
Drink Water and Eat a
Balanced Diet
As crucial
as exercise is eating a healthy, balanced diet that includes fruits,
vegetables, whole grains, and proteins like fish, poultry, beans, and nuts,
according to Rau.
In addition
to eating, maintaining sufficient hydration is essential to keeping you active
since it helps replace lost fluids and controls body temperature during
physical activity, according to Best.
As you age,
your body's overall fluid content decreases, so it's crucial to stay hydrated
throughout the day. You may also have a decreased sensitivity to thirst, so you
should water proactively rather than wait for your body to tell you to.
Conclusion:
Staying
physically active as you age is crucial for maintaining a high quality of life.
By incorporating these five tips into your routine, you can promote chronic
pain relief, reduce stress, and support your overall well-being:
1. Include
muscle-building exercises: Engage in resistance training and activities that
strengthen your muscles at least twice a week. This will help maintain muscle
mass and strength, enabling you to perform everyday tasks with ease.
2. Make it a
priority: Schedule your exercise sessions in advance and treat them as
essential appointments. Creating a plan and sticking to it will increase the
likelihood of making physical activity a sustainable behavior.
3. Warm-up,
stretch, and cool down: Prioritize warming up your body with gentle movements
and stretches before exercising. This reduces the risk of injury. Incorporate
stretching into your routine to enhance flexibility and balance. Cooling down
after exercise is equally important to maintain muscle flexibility and prevent
injuries.
4. Exercise
at home: You don't need an expensive gym membership or equipment to stay
active. Explore YouTube routines designed for older adults or simply take a
walk around your neighborhood. There are plenty of ways to exercise without
leaving your home.
5. Maintain
a balanced diet and stay hydrated: Alongside exercise, eating a healthy,
balanced diet is essential. Include fruits, vegetables, whole grains, and
protein sources in your meals. Additionally, stay hydrated throughout the day
to replace lost fluids and regulate body temperature during physical activity.
Remember,
it's never too late to start or continue an active lifestyle. Embrace these
tips, consult with healthcare professionals if needed, and make your well-being
a priority as you age.
