Three Tips for Healthy Aging and Maintaining Your Mobility

Active living with exercise is important for healthy aging and your well-being, no matter what your age, but it can be vital for older adults.

Being active and mobile can help you avoid many chronic conditions that can impact your health, as you age. Even moderate exercise can contribute to your body’s balance and bone strength, which is why it’s never too late to start exercising.

By including exercise into your daily routine, you can help:

  • Prevent loss of bone mass
  • Restore and build endurance, strength, balance and flexibility

If exercise in a gym setting isn’t for you, there are alternatives that can help keep you in shape. Various activities, such as swimming, cycling, yoga and golf, can help build your strength and improve your balance. There are also many low-cost or even free activities tailored to seniors that are available at local recreation centres, community health centres and other organizations. 

Being active doesn’t mean you have to go to the gym, it can be as simple as…

1. Brisk Walking

Walking doesn’t require any extra equipment apart from supportive shoes. Taking a walk every day is a simple and effective way to help maintain your balance and strength.

2. Strength Training

Strength training is important for maintaining your body’s functions and your independence. You don’t need to have a gym membership. There are many exercises you can do at home using your body weight or resistance bands.

3. Stretching

Stretching helps you move more freely and can improve your flexibility. Having flexibility helps you with daily tasks, such as bending to tie your shoelaces. 

An easy stretch is a gastric stretch, which helps stretch out your calf muscle:

  1. Hinge forward at your hips.
  2. Step forward with your left foot, keeping your back as flat as possible.
  3. Reach forward with your left arm and grab the ball of your left foot. For help balancing, you can rest your right hand over your bent right knee.
  4. Flex your left foot and gently pull on it with your hand.  You should feel a stretching sensation along your calf and up through the back of your thigh.
  5. Hold this position for 10 to 15 seconds. Then repeat with your other leg.

*Remember to not stretch so far that it hurts*

For more related stretches and excercises check out our article,  Loosen Up In Your Golden Years.

Find opportunities to use exercise for healthy aging. A chiropractor can help you become more physically active. Before you start exercising, they can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities.

And if you’re experiencing spine, muscle or joint pain, a chiropractor can assess your specific needs and develop a treatment plan that’s right for you. 

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.