HOW DO I STAY FIT AS I GET OLDER?

While getting older means having more wrinkles or gray hair, most of us want to stay fit even when we enter the later stages of life. It lets us feel better and avoid certain illnesses. But what exactly should we do to remain in good physical shape, particularly in the later stages of life?

Moving nearly in any way possible counts towards staying in good physical shape. Image credit: Chander R via Unsplash, free license

Despite some popular beliefs, retaining a good physical form in old age is possible. Here below are a few tips on how to stay in shape when you get older:

1. Stay active whenever possible

Stay active throughout the day. Walking instead of driving or riding when you must go somewhere is a great way to exercise and burn some calories. Look for any opportunity to move around, such as using stairs instead of an elevator.

Incorporating regular physical activity into your routine is a key factor for maintaining fitness as you age. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with muscle-strengthening activities on two or more days per week.

Physical activity not only helps to maintain cardiovascular health but also improves muscle strength, and flexibility, not to mention improved overall mobility. You should consider activities such as walking, swimming, cycling, or dancing, which are low-impact and enjoyable for many older adults. 

But certain daily hobbies can be helpful in this regard too: activities like gardening or household chores also contribute to your weekly exercise goals. Remember to start slowly if you’re new to exercise and gradually increase the intensity and duration over time to avoid injury.

2. Find activities you enjoy and pursue them

Finding physical activities that you enjoy make it easier to stay motivated and consistent with your exercise routine.

Explore a variety of activities to find what works best for you and fits your abilities and interests. This could include group fitness classes, recreational sports, or outdoor activities like hiking or kayaking.

Exercise doesn’t have to feel like a chore; it can be a fun and enjoyable way to stay active and socialize with others.

Joining active lifestyle communities is one of the easiest ways to upgrade your physical well-being and to stay fit. Image credit: Gabin Vallet via Unsplash, free license

3. Stay flexible and balanced

Exercises that improve flexibility, balance, and coordination lead to reduced risk of falls and help maintain mobility as you age. For example, yoga, tai chi, or Pilates focus on flexibility, balance, and body awareness, helping to improve stability and reduce the risk of injury.

Simple balance exercises like standing on one leg or walking heel to toe can also help improve balance and coordination. It’s important to perform these exercises regularly to see improvements over time and reduce the risk of falls, especially as you get older.

4. Do strength training to stay fit (and work out in general)

Naturally, you must work out regularly to stay fit. Try to incorporate various types of activities. You can choose some aerobic exercises like running and strength training such as weightlifting. It’s useful to find types of exercise that minimize joint strain. Another piece of advice is to work out in quick but intense sessions.

Strength training exercises build up and maintain muscle mass, strength, and bone density as you age. Including activities like bodyweight exercises, resistance band exercises, or lifting weights are shown to help improve muscle strength and function.

Strength training also helps to increase metabolism, improve posture, and reduce the risk of age-related muscle loss and osteoporosis.

Aim to include exercises that target all major muscle groups, including the legs, arms, chest, back, and core. Start with light weights or resistance and gradually increase the intensity as you become stronger and more confident with the exercises.