Dear Donna:
After being a part of the working world since I was 15 years old, I finally retired last spring. Since then, I’ve been spending more time on social media. One trend I keep reading about is the importance of staying active and social as you grow older. While I see experts saying this, I’m not finding many details on how to accomplish that.
I’ve always been an on-the-go person and I think it’s helped me stay healthy. But now that I’m almost 70, I realize there might be more to successful aging than just staying busy. Since Heritage is home to many active adults, I thought you may have some ideas on what I can do to protect my independence. Any tips are appreciated.
Sincerely,
Barbara in Muskegon, MI
Tips for Maintaining Health and Independence as You Age
Dear Barbara:
Congratulations on your retirement! It sounds like it is well-earned.
You are correct in saying residents in our independent living communities are active and on-the-go. Many of our residents chose to move to one of our locations to be free from home maintenance chores and expenses so they have more time to enjoy life. From observing how these residents spend their days, a few simple steps you can take to stay active are:
- Walking regularly: Walking is one of the easiest and most accessible exercises for seniors. It’s a low-impact activity that helps improve cardiovascular health, strengthens bones, and enhances balance. Whether it’s a stroll around the neighborhood or a walk in the park, setting aside time each day to walk can significantly boost both physical and mental health. For those times of the year when walking outdoors might not be feasible, a treadmill or walking pad can be a solution.
- Stretching and strengthening: Incorporating gentle stretching exercises into your daily routine can improve flexibility and reduce the risk of falls, a common concern for seniors. Simple stretches like reaching for the sky or gently bending to touch your toes can help keep muscles limber. Additionally, light strength training with small weights or resistance bands is beneficial for maintaining muscle mass, which naturally decreases with age. These SilverSneakers exercises can help you get started.
- Engaging in balance exercises: Good balance is essential for reducing the risk of falls and maintaining mobility. Simple activities like standing on one foot, heel-to-toe walking, or using a balance ball can help improve stability. Yoga and tai chi are also excellent ways to improve both flexibility and balance, fostering mental relaxation while strengthening the body. Check with your local senior center to see if they offer any balance classes. It’s a great way to combine fitness with social interaction.
- Taking the stairs: If possible, incorporate stairs into your daily routine. Climbing stairs strengthens the lower body and improves endurance. For seniors, it’s important to take it slow and steady. Even a few flights of stairs a day can make a significant difference in maintaining independence, as it builds strength and keeps the heart healthy. Just be sure to utilize the hand rails and take your time.
- Exercising your brain: Independence isn’t just about physical activity; mental engagement is just as crucial. Keeping the brain active helps maintain cognitive function. Seniors can engage in mentally stimulating activities like building puzzles, reading, learning new hobbies, or taking classes. Staying socially active, whether through video calls with family or joining a club, can also provide a sense of purpose and prevent isolation.
- Maintaining a healthy diet: One benefit our independent living residents cite most often is having easy access to well-balanced meals. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports both physical and mental health. Staying hydrated is also important, as dehydration can lead to weakness and fatigue.
- Prioritizing sleep: Adequate rest is key to maintaining your health, too. Seniors should aim for 7–8 hours of sleep each night. Rest allows the body to repair and rejuvenate, ensuring you wake up refreshed and ready to tackle each day’s activities. A consistent sleep schedule can help regulate energy, keep you on track with a healthy diet, and improve overall well-being.
One last tip I’d like to offer you is to talk with your primary care physician before taking on any new forms of exercise. They can assess your current health and make sure you are safe to start something new!
Kind regards,
Donna