Springtime is the season of renewal. For aging adults, it’s a perfect opportunity to step outside, enjoy the fresh air, and engage in activities that promote health and happiness. As we age, the need for regular movement can become even more crucial to maintain strength, balance, and overall well-being. But do you ever find it difficult to squeeze in a full work-out with all of your other commitments?

This blog will explore how incorporating exercise into your life in bite-sized pieces can lead to health benefits.

Why Exercise is Important for Older Adults

The Centers for Disease Control and Prevention (CDC) emphasizes that adults should aim for 150 minutes of moderate-intensity physical activity each week—activities like brisk walking or cardio routines.

In addition, strength training is recommended two days per week to maintain muscle mass and improve physical resilience. Both forms of exercise contribute to better heart health, weight management, and a reduced risk of chronic diseases.

The beauty of spring lies in its potential to inspire us to move. Whether you’re exploring a local park, grounding (walking barefoot on the grass), or hiking scenic trails, now is the time to take advantage of the warmer days and blooming landscapes.  You can do this in a way that fits your busy schedule with exercise snacking.

What is an Exercise Snack?

Have you heard about the trend in fitness called exercise snacking? If you’ve struggled to adhere to lengthy workout routines, exercise snacking might be your solution. Exercise snacks are short bursts of physical activity (typically lasting two minutes or so) spread throughout your day. These mini-workouts can occur between longer periods of rest or sedentary activities.

Examples include:

• Marching in place while waiting for your coffee to brew.
• Chair squats during TV commercials.
• Toe raises while brushing your teeth.
• Gentle stretches or yoga poses before having lunch.
• Taking a quick stroll around the house or backyard every hour.

These brief but effective moments of movement fit seamlessly into a busy or changing schedule, helping older adults improve their fitness without always having to dedicate hours to exercise. And the best part? You don’t need special equipment or prior experience to begin.

But you may wish to check in with your healthcare provider with questions before starting.

Five Benefits of Exercise Snacking

For seniors and baby boomers, exercise snacking can deliver excellent health rewards:

1. Improved Cardiovascular Health: Short bursts of activity may increase circulation and improve heart function over time.
2. Help with Muscle Strength: Even brief strength exercises can contribute to muscle building, essential for daily activities.
3. Better Balance and Stability: Regular movement can help to lower the risk of falls, making it easier to navigate uneven terrain or stairs confidently.
4. Boosted Energy Levels: Frequent physical activity can help boost energy, combatting feelings of fatigue and sluggishness.
5. Flexibility and Joint Health: Exercise snacks such as stretching can improve mobility, making day-to-day tasks like bending or lifting easier.

Incorporate Spring-Friendly Exercise Into Your Routine

Spring offers countless opportunities to get moving and enjoy the outdoors.  You can certainly do a full work-out and you can add in exercise snacks too.  Here are some ways to incorporate exercise into your routine this spring:

Walking: Whether it’s through your neighborhood, at a park, or along a nature trail, walking is an excellent way to achieve moderate-intensity activity.

Grounding: Walking barefoot on grass or sand connects you to nature and provides added sensory benefits.  Just make sure the ground is clear of anything sharp or slippery to be on the safe side!

Hiking: Explore gentle trails and enjoy the beauty of spring blossoms while gaining cardiovascular benefits.

Gardening: Planting flowers and/or vegetables gets you moving while bringing joy and accomplishment.  And gardening can continue from spring through to autumn with the chance to watch what you planted grow!

Tai Chi or Yoga: Try tai chi or yoga outdoors, in a screened in porch, or in the house with the windows open and a fresh breeze coming in: Gentle, slow-paced exercises that improve balance, flexibility, and mental relaxation.

If it is a rainy day or you have any limitations that restrict your ability to get outside, there are options for indoor activity that you do in short stints:

• Chair exercises, including leg lifts, chair dancing, and seated marches.
• Light strength training with resistance bands.
• Gentle stretches or yoga sequences tailored for seniors.

Grab an Exercise Snack Today

With the arrival of spring, seniors and baby boomers have endless opportunities to rejuvenate their health and well-being. By incorporating exercise snacks and dedicating time to moderate-intensity activities, you may be able to enjoy better health, strength, and vitality. Make a plan to embrace this season of growth and movement with the length of time that works for you and your schedule —your body and mind will thank you.

If you are a Friends Life Care member and would like to make changes to your exercise program or try new ones, reach out to your care coordinator for ideas and advice.

If you are not yet a Friends Life Care member, contact us to learn more about our commitment to holistic well-being and the philosophy we embrace called VigR®. VigR® stands for Vitality, Independence, Growth, and Resilience ™.

 

 

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