The best way to stay mobile as you age is to keep moving. And the best time to start is when you are young. However, if you are older and find that you just don’t have the get up and go that you once did, there are things you can do to increase your mobility. The best time to start is right now so find your decade below and use the tips to adopt a healthier lifestyle that will keep you moving into your 70s and beyond.
In your 30s
This is where you might start to notice a little stiffness, maybe you just don’t move like you did in your 20s. People in this age group are usually juggling work and family, leaving little time for a workout. Try to carve out a few minutes a day and choose workouts that make every movement count. High-intensity interval training will give you the most bang for your buck. It alternates high intensity and low-intensity exercise and is the smart way to work out because they can be done in less than 30 minutes.
Stretching before and after is very important, especially if you spend a lot of time behind a desk. Try using a standing desk or do some stretching exercises in your office. At lunch, take a walk. Your body will benefit.
In your 40s
Most people start to notice differences in their body when they hit their 40s. Most notice that it’s much easier to gain weight – and harder to lose it. Resistance training and cardio are a great combination to help keep the weight off and keep your muscles supple. Exercise also helps alleviate arthritis pain and can even prevent it. Stretching workouts like Pilates or ballet barre stretching are great for increasing or maintaining flexibility and strengthening the core which will help improve posture and give you better balance. Weight bearing exercise also prevents osteoporosis.
In your 50s
This is the decade that many people develop chronic conditions like hypertension, cardiovascular disease, and type 2 diabetes. Many women go through menopause around this time and men may also notice changes in their bodies. The aches, pains, and stiffness tend to be a little more common and you may feel like you just don’t have the energy you once did. The best remedy for all that though is good, old fashioned exercise.
A program that includes strength training two or three times a week, coupled with walking about 30 minutes a day is your best defense against chronic disease and the little aches that come with age. Adding some Pilates or yoga will help keep your workouts interesting while improving your balance.
In your 60s
People tend to start slowing down during this decade. It is very tempting to enjoy your retirement years kicked back in a chair, taking it easy. While that’s all well and good, it isn’t very good for you. The risk for certain cancers increases at around this age and exercise can help prevent them. Regular exercise can also prevent or reverse many chronic conditions like diabetes and heart disease.
Cardio is a must. Try to get out and walk at least three times a week. Ideally, you want to aim for 30 minutes or better, but you may have to work up to it. Walk at a brisk pace and swing your arms for a little cardio boost. Flexibility and strength are huge factors now, so you want to engage in activities that increase both. Water aerobics, yoga, and Pilates are great for that and you’ll feel better too.
In your 70s and beyond
Many people who reach this age group get less active. This can result in increased frailty and a high risk of falls. Exercise helps to keep your body strong and healthy, decreasing your fall risk and preventing frailty. It is important though, to work at your own fitness level. Your best bet is to work with an exercise specialist or physical therapist who can help you create an exercise program that is right for you.
Walking is always good, but if you are unable to walk, sitting in a chair or on the side of your bed and working out with a ball or small weights can be very beneficial. Try to do exercises that work your core and legs. This will help you continue to move as well as make it easier for you to do simple things like turn over in bed or tie your shoes.
The key to staying mobile as you age is to keep moving. Add to that a healthy diet, good quality sleep, and staying hydrated and you have a terrific plan for great health. It’s just that simple. Do what you can but don’t be afraid to challenge yourself a bit. Just make sure you stay safe. If you are unsteady, make sure someone is there with you, so you don’t fall or get hurt. If you can find an exercise buddy, that’s even better.
Chiropractic is a great complement to your healthy lifestyle. Regular chiropractic care will help you stay flexible and mobile no matter your age. It can help alleviate pain and even improve some chronic conditions. At Pure Wellness Chiropractic, we are committed to helping you have your best life. Call today or schedule a consultation online with one of our skilled chiropractors and see what a difference great health makes.