A Senior’s Guide to Physical Activity and Well-being
Dakota Priest, AFAA Certified Group Fitness Instructor, Community Health Leader
As we age, staying physically active becomes increasingly important for maintaining overall health and well-being. Physical activity guidelines for seniors are designed to promote longevity, reduce the risk of chronic diseases, and enhance quality of life. Here’s a look at some key recommendations:
- Aerobic Exercise: According to the American Heart Association, seniors should aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can include brisk walking, swimming, or cycling. Alternatively, 75 minutes of vigorous-intensity aerobic activity, such as running or aerobic dancing, is also beneficial.
- Strength Training: Incorporating strength training exercises at least two days a week is crucial for maintaining muscle mass and bone density. Exercises using body weight, resistance bands, or weights can help improve strength and balance and reduce the risk of falls.
- Flexibility and Balance: Stretching exercises help maintain flexibility and range of motion, which can decrease with age. Balance exercises, such as tai chi or yoga, are essential for preventing falls, a common concern among seniors.
- Adaptation and Safety: It’s important for seniors to listen to their bodies and modify exercises to their abilities and health conditions. Consulting with a healthcare provider before starting a new exercise program is advisable, especially for those with chronic conditions or who have been inactive.
- Consistency: Regular physical activity is key. Seniors should aim to spread their exercise throughout the week and incorporate activities they enjoy maintaining motivation.
- Mind-Body Connection: Physical activity not only benefits the body but also the mind. It can improve mood, reduce stress, and enhance cognitive function, promoting overall mental well-being.
- Environmental Considerations: Choosing safe environments for physical activity is crucial. This might involve well-lit walking paths, sturdy handrails for support, or fitness classes tailored to seniors’ needs.
Healthy St. Pete offers two fantastic programs to help you stay active and engaged in the community. Get Fit St. Pete provides access to FREE workouts in parks throughout the city, featuring classes taught by local fitness professionals in various exercise formats. These workouts are suitable for all ages and fitness levels, encouraging participants to try something new in a welcoming and comfortable environment. For more details, check out the event calendar here.
Additionally, the AARP Sponsored FitLot Series offers FREE one-hour circuit training classes that provide a full-body workout suitable for all ages and abilities. This series is perfect for those starting a new fitness routine or restarting their fitness habits. Participants will train under the guidance of a fitness professional and alongside a group of committed neighbors. Learn more here.
For more information, call Healthy St. Pete at (727) 892-5994 or email dakota.priest@stpete.org.
