Everyday Ways to Support Successful Aging: Fitness

When it comes to healthy aging, quite honestly, there’s a lot to do. You’re supposed to make sure to keep your body active and your brain engaged all while maintaining your social connections as well. Sure, the benefits to your overall well-being are worth the effort, but retirement is supposed to be a time with less responsibility on your plate, right? Well, it turns out that in senior living you can have your cake and eat it too, so to speak. Here’s how programs like our Vivid Life make keeping active, engaged, and connected easy and fun! 

Benefits of Healthy Aging 

Good things happen when you focus on healthy aging. In addition to feeling better overall, which in and of itself is a win, other benefits of keeping active, engaged, and connected include:  

  • Improved ability to do everyday things ​ 
  • Reduced impact of illness and chronic disease​ 
  • Enhanced mobility, flexibility, and balance
  • Improved sleep
  • Increased energy level
  • Reduced feelings of depression and stress
  • Increased feelings of happiness and self-confidence
  • Reduced risk of cognitive decline 
  • Increased mental adaptability and cognitive reserve 
  • Improved memory recall and problem-solving skills 
  • Improved concentration and attention to detail  

How Senior Living Can Help 

At home, particularly when living alone, it can be hard to stay as active, engaged, and connected as you’d like. From lack of opportunity to lack of motivation to lack of transportation to mobility challenges, and more, it’s tough, we get it! That’s why we created the Vivid Life program in our senior living communities. It’s composed of three parts: Vibrant Body, Vibrant Brain, and Vibrant Connections. Here’s what each entails:  

Vibrant Body We offer amenities such as a state-of-the-art fitness center, a pool, walking trails, gardening opportunities, and even a dog park to help you stay active. A sample of activities includes:  

  • Walking club – Daily walks at different outdoor locations using pedometers to measure steps. 
  • Yoga – At least once per week for gentle yoga, and once per week for mindful breathing. 
  • Fitness classes – At least two times per week using a variety of hand weights, resistance bands, and circuit-type exercises. 
  • Tai Chi – At least once per week with a live instructor. 
  • Non-traditional exercise – Dancing, gardening, etc. at least two times per week. 
  • Physical games and sports – Golf, putting, bowling, croquet, bocce, and ping pong available daily with organized events one to two times per week. 

Vibrant Brain We offer monthly calendars filled with classes, events, creative arts, and enrichment opportunities to help keep you engaged. A sample of activities includes: 

  • Visiting lecture series – Twice per month with topics such as cultural, historical, local interest, career-oriented, etc. 
  • Creative art series – At least one per week with a theme that runs 3-6 weeks, such as poetry writing, storytelling, painting, digital photography, etc. 
  • Learning series – At least three times per month with an emphasis on learning something new such as foreign language, sign language, technology, hobbies, etc. 
  • Games – At least one time per week and may include poker, bridge, Scrabble, etc. 
  • Mindfulness – A meditation class once per week and gratitude discussion group twice monthly. 
  • Church service – At least once a week through visits by local churches. 
  • Stress reduction – At least once per month class that offers deep breathing exercises, nature walks, music appreciation, spa-type treatments, etc. 

 Vibrant Connections We offer resident-led clubs, social events, outings and volunteer opportunities for any interest to help you stay connected. A sample of activities includes: 

  • Outings – At least twice per month and may include going to concerts, art shows, museum visits, theatre productions, etc. 
  • Intergenerational programming – At least once per month and focuses on building relationships between young adults/children and residents. 
  • New resident welcome party – At least once per month to formally introduce all new residents, and includes ice breakers, social games, etc. to encourage connection. 
  • Philanthropic program – At least once per month provide residents the opportunity to give back to the community, such as volunteering for a local food bank or pet shelter. 
  • Resident-led clubs – May include game clubs, professional clubs, common interests, etc. that meet at least monthly.  

What’s more, it’s all right outside your door (or transportation is provided offsite) and all in a supportive environment with home maintenance, housekeeping, and restaurant-style dining freeing your time to make it even easier to stay active, engaged, and connected. 

Learn more about Vitality Living’s Vivid Life programs. Or find a Vitality Living community near you today to schedule a tour. 

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If the gym has never been your friend, you’re in luck. Most residents in Blue Zones®, regions in the world where people live the longest, don’t use them either. But that doesn’t mean that fitness isn’t a priority, or a big part of why they live as long as they do. Here’s how they incorporate fitness into everyday life and how you can do the same to support successful aging.

A Sedentary Lifestyle Puts Seniors at Risk

First let’s talk about why fitness is so important as you age. We all know it’s good for you, but you may not realize how bad NOT exercising can be. A sedentary lifestyle is one with little to no physical activity and/or primarily engaging in activities where you sit or lie down such as reading or watching TV. And it’s so common for seniors that it has been dubbed “the sitting disease,” with 67 percent of adults aged 60 and older sedentary for at least 8.5 hours a day according to the U.S. National Health and Nutrition Examination Survey. 

This puts you more at risk for a number of conditions such as high blood pressure, stroke, cardiovascular disease, some cancers, Type 2 diabetes and even cognitive decline. Plus, bone loss may progress faster, you may fall easier and may have more trouble performing daily activities due to loss of muscle tissue. Beyond the physical, you’re also more at risk of depression.

Fitness in Blue Zones

Research in Blue Zones’ regions – Sardinia, Italy; the Greek island of Ikaria; Loma Linda, California; Nicoya Peninsula, Costa Rica and Okinawa, Japan – has found that residents share similar lifestyle traits known as the Power 9®.  We’ve discussed all these traits in past blogs [link], but one specifically relates to fitness: Move Naturally.

In these regions, residents “don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it.” For example, they often lack modern conveniences for house and yard work, and as such, must do it themselves.

Fitness for Seniors

So what’s the first step, so to speak, on incorporating these practices in your life? The National Institute on Aging recommends at least 150 minutes of moderate-intensity physical activity throughout the week in sessions of at least 10 minutes duration across four categories of exercise: endurance, strength training, balance and flexibility. 

You could break this down into approximately 20 minutes per day, seven days per week; 30 minutes per day for five days per week; or 50 minutes per day for three days per week; whatever’s most convenient. However, before you start any new fitness routine we recommend checking with your doctor to see if you have any restrictions due to medications or chronic conditions.

Let’s talk specific tips across each category with the Blue Zones’ approach in mind:

  1. Endurance – Try brisk walking, dancing, jogging, swimming or biking – even yard work or climbing stairs count! Use a pedometer to track your steps, working up to 10,000 or more a day.
  2. Strength – Get yourself some two pound weights and keep them handy for arm curls while watching your favorite show; or do some pushups while waiting for coffee to brew in the morning. 
  3. Balance – Easy ways to improve balance include standing on one foot while waiting in line, heel-to-toe walking to get the mail or taking a Tai Chi class.
  4. Flexibility– Try one or two types of stretches for each region of your body such as your shoulders, upper arms and calves. Do each stretch 3 to 5 times with a 20 to 30 second hold.

Most importantly, keep moving, limit the amount of time you are sedentary and make it fun, as you’re more likely to keep doing something you enjoy. Listen to music, podcasts or audio books while exercising, take your grandkids to the park to play (or your dog) and incorporate it into things you already love like gardening. You can also look at fitness as a social opportunity and recruit a buddy. In fact, according to the American Psychological Association, when two people strive towards the same—or similar—goal; both are more likely to achieve it.

And always remember to spend about five minutes before and after you exercise to warm up and cool down. This gives your muscles a chance to get ready and helps to prevent injury and soreness later.

Senior Living Supports Fitness

If you feel like all this is too much to take on at home, or if you have mobility issues and/or a lack of transportation; there may just be an easier way. Senior living gives you plenty of fitness opportunities right outside your door and the support to help you get started. In fact, a key component of our Vital Living Program is fitness. We offer:

  • Health and wellbeing services
  • State-of-the-art fitness center and pool
  • Fitness classes including yoga and tai chi
  • Onsite spa and salon
senior living guide to aging well

For more information on how we incorporate the Blue Zones’ approach to fitness in senior living, check out our Successful Secrets to Aging Guide!

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