Exercise can pay off at any phase of life, and that is never truer than in your retirement years. Incorporating movement into your routine can lower risk of heart disease and diabetes, lower blood pressure, stronger bones, better balance, improved memory, better mental health and a reduced risk of some types of cancer.
The Center for Disease Control and Prevention offers these guidelines for physical activity in all adults:
For older adults, the CDC suggests adding balance training exercises as well, and recommends that they consider any chronic conditions that they have when deciding what activities to try.
Don’t be afraid to start small, even a 5 minute walk is worth it. Aim to move up to 10 minutes next and before you know it, you’ll be going further than ever!
The American Heart Association (AHA) offers these suggestions of moderate-intensity activities:
Vigorous intensity activities are ones that push you a little more. They will probably make you sweaty and a little short of breath. Work up to these! Examples of vigorous activities from the AHA include:
Muscle-strengthening activities are important in your older years to help you have strong bones, good balance and better overall strength! Here are a few ways the AHA suggests to get those activities in:
Consider doing these types of exercises until your muscles feel like they cannot do another repetition, and increase your weight or other resistance gradually over time, the AHA recommends.
Judson offers a variety of health and wellness opportunities to residents, community members, and associates including strength training, land and water exercise classes, as well as pre-habilitation.