As a growing number of Americans cross the 50-year milestone, studies show that the overwhelming key to maintaining health and well-being is to keep moving…despite obstacles or physical impairments.
We at Be Active Be Well want all of our clients, family members, and caregivers to choose and live an active lifestyle, at every age. By “active” we don’t necessarily mean going to the gym and lifting weights. We just want you to move your body on a regular regular basis. If you find the activity fun, you are more likely to keep doing it. And, it’s never too late to start!
Inspiration and Motivation
If you have not been athletic for some time, finding inspiration is a good start. Experiment to discover which activities you enjoy and create strategies to keep motivated. Remember that sheer physical skill is not a requisite to make physical fitness a central part of your social activities; find a partner or a group of like-minded people to help keep you interested and motivated.
Make health habitual by setting clear goals and creating timelines for achieving them. Competing against your own best time or intensity rather than against others, is a good way to measure progress. Keep a log or progress diary of your accomplishments, you will be amazed by what you can do over time. Register for an event and start training for it.
Low impact and aerobic activities such as cycling, swimming, golf, or gardening are good ways to stay active while preventing wear and tear injuries that often come with contact sports. Here are some steps to help you stay active for many years to come.
3-Steps to Better Fitness
Step 1: See your doctor
- Ask your doctor if there are restrictions on the types of physical activities in which you can participate.
- If there are restrictions, ask which modifications or alternatives can be substituted. Don’t let restrictions deter you from setting goals.
Step 2: Create a balanced physical activity plan
- Accumulate 30 minutes a day of focused activity (at least 10 minutes at a time) 5 times per week
- Muscle Strengthening 2-3 times per week
- Flexibility Exercises 3-5 times per week
- Balance Training 2-3 times per week (These can be combined with the strengthening and flexibility exercises for efficiency.)
Step 3: mix it up – Variety is the key to success
- Nature Activities: walking, hiking, nature walks, and gardening; there’s nothing like fresh air and exercise to help you feel great.
- Social Activities: dancing, walking clubs, golf groups, or Sit and Be Fit; seniors programs at your local community or senior center are good choices.
- Mind/Body/Spirit: Yoga and Tai Chi support flexibly, strengthening, and balance and enliven your spirit.
- Wet n’ Wild Water Activities: water aerobics, water Zumba, and pool noodle classes are a great choice for anyone who can’t do a lot of weight bearing exercise.
Michele Hession, PT is the Director of Clinical Services at Be Active Be Well. She is passionate about maximizing the wellness of our clients through proper nutrition, purposeful activity, and adaptation to the physical environment.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
We provide in-home assessments in the San Francisco Bay Area. Contact us for a personalized Physical Therapy, Occupational Therapy, or Speech Therapy assessment.
