The sad truth of the matter is that, as people grow older, they often slow down and become less active. While that may feel like a natural progression and the easiest way to cope with declining health levels, it can only make matters worse.
Just this year, in fact, a study from the European Society of Cardiology concluded that any level of physical activity in older people was better than none at all. The consequences of becoming inactive can be dangerous and even lead to death. So, how can you stay active? Well, here are some key ideas that you ought to keep in mind.
Break up long periods of sitting
All too often, older people tend to sit for much of their waking day. The NHS suggests that elderly people break up these long periods of being sedentary with small and simple activity. For example, you could ensure that you make a cup of tea every hour or just get up to run an errand. Just moving out of the chair and around the house will make a difference to your health levels. One of the main reasons that people avoid this type of mild activity is because they have weak legs. Should that be the case, the national guidelines suggest that you should do activities to strengthen any weak areas or joints.
Invest in household gadgets to help
Of course, there may be a stumbling block in your way when it comes to getting active. If you find it hard to do simple things, such as reaching high up shelving or the like, it may discourage you from doing anything at all. Luckily, there are household gadgets in which you can invest that will help you solve this issue. Investing in a reaching tool will mean that you don’t have to stretch too much when doing your daily chores. That’s just one example — there’s an array of different tools out there, and so it’s worth doing your research and investing in the right ones for you.
Schedule at least one activity per day
When you don’t have a daily schedule, it’s all-too-easy to let the minutes and hours slowly drift away. The fact of the matter is that when people retire from work, they naturally stop being as organized as they once were. That means that you probably don’t plan out what you have to do on a day to day basis. While your new found freedom may be liberating, it could be the very thing preventing you from staying active. Why not start a wellness journal? Tracking your fitness progress is a great way to keep tabs on how well you’re doing while also making sure that you reach certain targets. Start off small by creating attainable goals and you’re sure to succeed.
Cycle short distances each day
Of course, there’s no pleasure quite like heading out on a cycle. If you’re active enough to do so, getting into the habit of using a bike to get around may be a positive step for you. Riding a cycle on flat ground or even over a few minor hills counts as moderate exercise, according to the NHS. That means that introducing it into your weekly activity could be just what you need to give your fitness levels that extra boost. What’s more, if this pastime is one you remember from your childhood, it’s sure to take you on a trip down memory lane.
Try some mild aerobic activities
Aerobic activity tends to come in all manner of forms, which means that you can take your pick and decide which works for you. The truly excellent thing about this tip is that you don’t need to leave your house to get started. There are many free exercise videos online that will take you through each routine step by step. The videos align with health guidelines on the weekly physical activity you should be undertaking. Research has actually shown that these types of exercises can help to boost self-esteem levels while improving both your sleep and general energy levels.
Strengthen your muscles at home
As people age, their muscles are often the first parts of their body to suffer. Indeed, you may find that your legs, arms, and even core get weaker, the older you get. Health guidelines suggest that you should undertake muscle-strengthening exercises on a regular basis. These types of exercise include sit-ups, bicep curls, and push-ups, to name but a few. Getting into the habit of completing these activities on a weekly basis is the first step to a stronger, fitter you. What’s more, you can even follow some strength workout videos online if you need extra help and guidance. Easy!
