No one disputes the importance of activity and exercise to maintain a healthy physique and heart throughout life. That doesn’t go away as we get older and enter retirement.
While our bodies may change, they need nourishing as much as before. In fact, the CDC (Centers for Disease Control and Prevention) recommends that adults ages 65-years and older exercise vigorously for 75 minutes a week or with a moderate intensity for 150 minutes a week. In addition, the CDC specifies that active older adults should include strengthening work at least two days a week, plus activities that improve balance.
Whether you’re a lifelong athlete or looking for a new active hobby to explore in retirement, there’s plenty to enjoy. Here are a few popular and growing-in-popularity activities to try.
Yoga
Yoga is a fantastic way to maintain and improve flexibility, but it also builds strength and tones muscles and, depending on the class type, can support balance work also. There are many different types of classes, each offering a different style of movement pattern and intensity. Try Vinyasa for flows that connect different poses and work both body and mind while focusing on breath. Restorative practices get deeper into muscles to focus on flexibility and relaxation with a meditative component that can benefit blood pressure and stress levels.
Pickleball
There’s a good reason pickleball is the fastest-growing sport in America: It’s delightfully fun at every age! Pickleball courts seem to be popping up everywhere, and with a smaller court size than tennis, are becoming easier to access and play. The game is simple to learn and can be played with singles (one player on a side) or doubles. It’s great for cardiovascular health and also works hand-eye coordination and practical balance during turns and reaches for the ball.
Dance
You don’t have to have classical ballet training to dance throughout life. There seem to be a continual emergence of new dance forms focused on the fitness-minded audience. Zumba is a long-held standby, but there are also classes for line dancing, hip hop, and world beats that you can do solo, or plenty of ballroom options for those with a partner. Beyond being beneficial to your physical health, there are numerous studies that tout the mental health and cognitive benefits of dance as well.
Pilates
If the weight room isn’t your thing, consider adding Pilates to your weekly routine as a way to build strength and tone muscles while also challenging your flexibility, core, and balance. Unlike standard weight training, Pilates focuses on smaller, repetitive movements to work individual muscle groups. Even just a couple classes a week can provide great benefits.
Walking
Not everyone wants to work in a group or a formatted class, and that’s okay. The benefits of walking are seemingly endless, and the activity is one you can enjoy at any age and wherever you live.
At the end of the day, it doesn’t matter what your activity is as much as it matters that you do something to stay active. Try to balance movement with exercises to train strength and balance throughout the week for improved mental and physical health as you age.
