Strong Bodies, Strong Minds: Exercise and Wellness Tips for Older Adults

Older Adults Wellness: Taking care of your physical and mental well-being is crucial at any age. However, as you get older, it becomes even more essential and significantly impacts your quality of life. This article explores several ways to focus on your well-being as an older adult, including physical exercise, good nutrition, restful sleep, social interaction and more. Don’t forget to talk to your medical provider for any personalized advice.

Exercise

Physical exercise for older adults is one of the most critical factors for healthy aging. It allows us to improve many aspects of our physical health, reduces falls and injuries and helps us live independent lives for longer. It can also reduce your risk for heart disease, strokes, osteoporosis, type 2 diabetes, and some cancers. Finally, it can boost your mood and alleviate depression and anxiety.

According to the Canadian Government, healthy individuals over 65 should engage in at least 2.5 hours of moderate-to-vigorous-intensity aerobic activity weekly. A combination of endurance, strength, balance, and flexibility exercises is encouraged. General guidelines include focusing on minimal-impact activities, training specific muscle groups at a time, stretching, and doing balancing exercises. Listening to your body, slowly increasing your activity level, and staying consistent is also crucial. Your exercise plan may include:

• Moderate cardio, e.g. walking, water exercise, hiking, and biking.
• Strength training, e.g. weightlifting, gardening,or bodyweight exercises. Incorporate functional, everyday movements to maintain your independence, like squatting, hinging, and pushing.
• Yoga, stretching, and balancing exercises.

To stay on track and make exercise a priority in your life, it should be enjoyable. Adding new activities and exercising in a group can help you stay interested, while incorporating physical activity as a regular part of your day makes it more convenient. For example, try combining it with your everyday tasks, such as household chores or splitting up your active time. Walking places, taking the stairs, and carrying your groceries home can go a long way. Finally, tracking your activity and progress and rewarding yourself can help you stay motivated as well.

Good nutrition

As we age, the saying “you are what you eat” becomes even more critical, particularly since we are more susceptible to certain diseases and may have more dietary restrictions. Maintaining a healthy diet generally means consuming lean protein, plenty of fruits and vegetables, and reducing added sugar intake. It also entails providing your body with sufficient fibre and healthy fats, limiting your salt intake, and staying hydrated. Other essential factors include sticking to a regular eating schedule and practicing food safety precautions. Following these and other guidelines will help you maintain a healthy brain and memory function, heart health, bone strength, muscle tone, immunity, and gastrointestinal functioning. It is also vital for preventing frailty and boosting your mental and emotional health. Before taking any supplements, consulting your physician is recommended.

Getting a Good Night’s Sleep

Prioritizing sleep is another crucial factor for a person's health, especially for healthy aging. It affects not only our hormones and immune system but also our mood and energy levels. Sleep quality also impacts memory function, the ability to learn new activities, problem-solving, and creativity. Unfortunately, many older adults suffer from conditions like sleep apnea, insomnia, or waking up too early in the morning. To improve sleep quality, it's essential to establish a sleep schedule and avoid taking naps after 3 PM. Don’t watch TV or work in bed, and avoid consuming any stimulants or alcohol for 4-6 hours before bedtime. Other tips include ensuring a comfortable sleep environment, such as a dark, cool, and quiet room, avoiding screen time before bed, and practicing bedtime rituals like mindfulness exercises.

Mental Health

As people grow older, they may face unique challenges that can have a negative impact on their mental well-being. Some of these challenges include medical problems or the loss of a spouse. Additionally, seniors may be more susceptible to developing mental disorders. Social isolation and loneliness can also take a toll on one’s mental health, especially for older adults who are more likely to live alone or lack regular contact with friends and family. To combat these issues, it is important to actively seek out meaningful social interaction, such as scheduling recurring events or staying in touch with loved ones regularly.

Acquiring new skills, such as painting, learning a language, or playing an instrument, can boost your confidence and self-worth while maintaining cognitive function. Picking up an old hobby and solving crosswords or sudoku puzzles can also support your brain health, give you a sense of accomplishment, and, therefore, support your mental well-being, motivation, and alertness.

There is no shame in seeking professional help from a therapist or counsellor to help you cope. It does not only allow you to explore your emotions, work through difficult life events and alleviate depression or anxiety; it is also an opportunity to connect and communicate with a mental health professional in a safe and private environment.

Doctor’s Checkups

Since older adults are more susceptible to certain diseases, preventative healthcare becomes increasingly important with age. Attending your regular checkups allows you to learn more about your health risks, implement recommended lifestyle changes and detect existing conditions early.  One way to do this is to keep up to date with the recommended tests and vaccines, for instance, for the flu, pneumonia, or shingles. It also helps you keep any chronic conditions in check and discuss any changes with your doctor. Lastly, checkup appointments allow you to ask questions, address health concerns, and build a trusting relationship with your doctor.

How Ashton Can Help

Whether you work with older adults and want to update your professional qualifications or are simply interested in learning, Ashton College’s Gerontology Certificate Course offers valuable insights into the biological, psychological, and social factors that influence how we age.

Throughout this course, we will break down common misconceptions about aging and explore the latest research on longevity, health, stress management, and mental well-being in older adults. We will examine how our senses, cognitive abilities, and nervous systems function differently as we age and delve into strategies to promote cognitive health and maintain mental sharpness. Finally, we will explore how personality develops and changes across the lifespan and how it interacts with factors such as age and gender. Register here: https://www.ashtoncollege.ca/programs/gerontology/