You know those people in their late seventies who are still killing it in their favorite sport or are running around outside having fun with the grandkids? Those are the people I strive to be like. Health and fitness as we age are so important; it helps to ensure we can continue to enjoy life and all the things it has to offer.
So today we’re going to focus on a few tried and true exercises you can do throughout your entire life. The American Heart Association recommends at least 150 minutes of moderate activity each week; break it down into a goal of 30 minutes of moderate activity 5 times a week and it’s totally doable ! For a little incentive on the days you don’t feel like exercise, remember that it’s been proven that people who are physically active and maintain a healthy weight tend to live 7 years longer than those who are not !
Swimming is a wonderful way to get a full body workout while helping your heart at the same time. Water is 800 times denser than air, allowing for more calories burned and a harder workout inside a pool, than out of it . Plus, it’s easy on the joints, which makes swimming a great exercise for all stages of life.
2. Zumba/Dance Classes
Who doesn’t love to dance their calories off? That’s why Zumba classes are all the rave. Zumba increases coordination, burns calories and is a full body workout that anyone can join in on! Zumba is an easy, fun way to get hooked on a workout.
It is entirely possible to be a lifelong runner! To do so, it’s important to maintain a healthy diet, to be a generally good runner (you love running and do it often), rest your body when it’s tired, and make sure every injury you incur is fixed before continuing to run. I’ve seen many marathon runners in their 70’s whose love and passion for the sport has kept them going strong.
A challenging, yet easy on your body, workout! Not only is pilates a refreshing mind-body workout but it also helps to develop a powerful core, flat abdominals, and a strong back . The founder, Joseph Pilates, believed that people are only as old as their spines.
There are so many different forms of yoga, it’s an easy bet there’s something for everyone! Yoga utilizes your own body weight which can be a challenge. What’s especially great about yoga is how easy it is to do on your own. Once you feel comfortable with the moves (and are confident you’re executing them safely and properly) you can practice at home, at a friend’s house, in the woods…wherever feels right! Yoga has also been proven (in relation to other low impact activity) to relieve stress and frustration, and support mood.*
1. Weight Training
Keeping muscles strong throughout your life is important and weight training can help with that. Weight training has been proven to support healthy bones, and even help build new bone .* By the time we are 70 we only have 50-55% muscle mass left – weight training can help prevent some of that . If you need help getting started on a weight training program, many local gyms and fitness facilities offer personal trainers who can help put you on a program that’s right for you.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
 “Physical Activity Improves Quality of Life.” Physical Activity Improves Quality of Life. American Heart Association, 2 Mar. 2015. Web. 21 Nov. 2015.
 “Why Swimming Needs to Be Part of Your Lifestyle.” Swimming.org. N.p., n.d. Web. 21 Nov. 2015
 “Pilates.” Benefits of Pilates. Balanced Bodies, n.d. Web. 21 Nov. 2015.
 Andrews, Elizabeth. “The Importance of Strength Training as You Age.” ACE Fitness. N.p., n.d. Web. 21 Nov. 2015.