Stay Active in Retirement
What will you do upon retirement? The average American retires at age 62, and it’s often a time to look forward to relaxation and doing things you enjoy. It’s also an opportunity to focus on your health and wellness.
Recommendations
The Office of Disease Prevention and Health Promotion outlines physical activity guidelines for all Americans. Older adults should avoid inactivity and do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. Putting in at least 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic physical activity has additional health benefits. Seniors should also do muscle-strengthening activity at least twice per week.
“Simply taking a brisk 15-minute walk each day would meet the minimum guidelines of aerobic activity for older adults,” said Jane Winders, PT, MBA, CLSSGB, outpatient rehab manager for Memorial Outpatient Rehab Services. “What’s important is to keep moving, even after you quit working on a daily basis.”
Suggested Activities
- Walking
- Jogging
- Dancing
- Water aerobics
- Swimming
- Biking
- Tennis
- Golf
- Gardening
Weight Bearing Options
While weight machines are a common method of muscle strengthening, it does not have to be intense, heavy lifting. Use exercise bands, handheld weights, yoga, Tai chi or calisthenics to help you to strengthen muscles.
Stay Balanced
Balance is also important for older adults who are at an increased risk of falls. Participating in activities or physical therapy to help you to maintain balance can help you to avoid injury.
Need help with an exercise plan?
Talk to your doctor about meeting with a rehab services professional to help you to establish an exercise routine that works for you. Learn more about rehab services in your area:
- Memorial Medical Center, Springfield, Illinois
- Passavant Area Hospital, Jacksonville, Illinois
- Abraham Lincoln Memorial Hospital, Lincoln, Illinois
- Taylorville Memorial Hospital, Taylorville, Illinois
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