Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul. (3 John 1:2)

Now is a great time to start an exercise and fitness regimen and work it into your daily routine, whether you are a beginner or more physically active. Getting and staying in shape is important for all ages but even more so as you age.

Being physically active benefits virtually every system in your body and improves your physical and mental health in a myriad of ways. Staying active helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, helps balance our mental health, leads to better quality sleep, reduces your risk of some cancers, and is linked to longer life!

The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be at least 150 minutes of moderate intensity activity per week, but if you can’t start at that level, work up to it and gradually increase this as you are able.

When it comes to exercise and fitness for seniors, most can begin without consulting a doctor—but there are exceptions. If you have any major health conditions, please consult with your doctor about what form of exercise would be best for you.

Aerobic exercises require you to move your whole body, the main focus is on your heart and lungs (Aerobic exercise is often called “cardio” because it challenges and benefits your cardiovascular system). Activities like walking, swimming, dancing and cycling, if done at sufficient intensity, get you breathing faster and your heart working harder. Aerobic exercises burn fat, improve your mood, reduce inflammation and lower blood sugar.

Strength training or resistance training includes exercises such as squats, lunges, push-ups or any exercises performed on resistance machines, use of weights or bands to help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Our new Senior Exercise class will incorporate some of these exercises and can be modified for your individual needs.

Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision and muscles and joints. Tai chi and yoga are great forms of balance exercises that can help you avoid falls and stay independent well into your senior years.

Any type of exercise can be beneficial for you. Just a simple walk can be a great way to get started.  Find ways in your everyday routines to incorporate a few extra steps such as taking the stairs instead of the elevator, parking a bit further from the store, or even walking to where you are going if possible.

Come join one of our exercise groups here at St. Lukes to improve your physical fitness. What a great way to have fun and make some new friends too!

Lisa Crump, RN

Parish Nurse, SLUMC