Activity guidelines for the mature adult
The COVID-19 pandemic has thrown a wrench into how you choose to exercise. The places you normally go might now be closed, or you may be worried about doing your normal routine with friends for fear of exposing them or yourself to the virus. So, now what?
First, let’s review the Move Your Way Campaign recommended guidelines for exercise for the more mature adult:
Our exercise routines provided us with time for social interaction, and with our “stay at home” orders we likely find ourselves isolated and alone. That need for personal contact and communication is important and provides us with the fuel we need to get through the rest of our day. How do we cope with these big changes?
Find joy in the little things
Think about the activities that you used to enjoy. Did you used to dance with your partner? Do you have a favorite song or band? Pull out that old music and test your skills! If you experience balance difficulties, stand next to a chair or counter to provide some support. If standing is a challenge, pull up a chair and just move your arms and legs. Get the whole body involved–increase your heart rate and get moving!
Don’t dance? Check out your cable stations. Many stations offer exercise classes for a variety of age groups and skill levels. Find one that works for you and join the fun! Or what about finding some online routines that you can follow, such as these sample workouts from the National Institute on Aging? Then, call your friends from your regular class and tell them what you’ve found! Form a Zoom exercise group to “meet” daily and check to see if they “went to class” with you.
Multicomponent exercise that requires you to move, change position, and challenge your balance provides the best form of activity. Spring brings many opportunities for these types of activities such as gardening and yard work. Even indoors, the most mundane activities such as vacuuming, cleaning the bathroom, or doing the laundry get you up and moving. Have you thought about doing a deep spring clean? How long has it been since you dusted the cobwebs from the corners, washed the walls, cleaned out the cupboards or simply decluttered your counters?
Think outside the box
The key: avoid sitting! Get up and move! Bake some treats––I bet your younger friends would love to taste them. Avoid personal contact and leave them out in treat bags for them to come get. Your church might have a ministry already servicing people and you could contribute!
And don’t forget about the power of a simple walk around your neighborhood– just don’t forget your mask.
We find many excuses to avoid activity such as “I’m too old” or “my balance is too bad”. We so often buy into myths about activity and aging. But be strong! Be creative! You can do this! The benefits of exercise far outweigh the excuses. Consider these exercises appropriate for your age group. Or visit this HelpGuide to see the best exercise for folks with limited mobility.
Still need help finding the best exercise or activity for your body? Don’t hesitate to contact me–we can work on video chat to help you find the best option for you. And don’t forget to follow CoreFit on Facebook!