5 Tips To Stay Fit As You Age

“You Should Be Dancing…Yeah!”

He didn’t hang a disco ball from the ceiling or wear a white jumpsuit, but physical therapist, Justin Lee has been known to boogie to the Bee Gees with his clients.

(We really wish we had a video of this.)

“Oh yes,” Justin laughs. “I have clients who love to dance for exercise and they’ve requested everything from bebop to classic rock.”

Justin, who has a doctorate in physical therapy, is part of our AgeRight physical therapy team –– experts in creating individualized fitness plans to help you recover from surgery, chronic illness or help you achieve personal fitness goals.

Be Part of National Senior Health and Fitness Day

What better way to celebrate senior fitness than on National Senior Health and Fitness Day, May 31. We invite you to become part of this, the largest health and wellness movement for seniors in the US.

You can start by incorporating our 5 tips to stay fit as you age. These are great low impact exercise options to help you get back on your feet after an injury or illness. And they’re fun! Dare we say they don’t even feel like exercise?

But first, why bother? Aren’t we supposed to resign ourselves to the fact aging means losing the ability to do the things we love?

“No!” says Justin,” “That’s just ageism.”

“We Need to Stop Limiting Seniors!”

Oddly, Justin’s passion for helping seniors, began with a focus on helping the strongest and most agile people on earth –– professional athletes.

“I was well into studying sports medicine when I had to do a rotation at a senior care facility. There, I realized that seniors are the most underserved population in health care, with all kinds of outdated misconceptions about their abilities to stay strong. I felt so strongly about that, I pivoted to geriatric health.”

AgeRight Lifts the Ceiling on Limitations

“We need to stop limiting seniors,” says Justin. “In our Marquis senior communities and at AgeRight Care at Home, our physical therapists are given the autonomy to create individualized treatment plans. We don’t run clients through a mill of boiler plate exercises. Progression has many roads and if it’s too structured you can’t provide the best care.”

Here’s Proof

Every day Justin sees proof seniors can respond to fitness training, just like professional athletes.

One client was stuck in the basement of her son’s home. She was too weak to make it up the stairs. “It broke my heart when she told me, ‘I’m okay just staying down here.’ Imagine that. She was ready to abandon her life to the basement, just because she couldn’t climb the stairs. Now, after a few weeks of therapy, she’s back in her upstairs bedroom. And she exercises every day!” says Justin.

Another client, a 94 year old woman living with her daughter on the grounds of the winery they own, was suffering from depression, weak and dreading having to move to an assisted living home. She wanted to remain at home.

“So, I came up with a game, asking her if she thought she could ever lift her age in pounds. She said ‘What?!’ I brought in my bar bell and six weeks later she lifted her weight. Her confidence, the look on her face and the look on her daughter’s face who was just blown away –– it was fantastic. Seniors – and their families– have no idea how much they can really do,” says Justin.

Fire Up To Reduce Your Chance of Serious Illness

“Only 17% of Americans are meeting the exercise guidelines recommended by the American College of Sports Medicine, which is 150 minutes a week of exercise,” says Justin. “But if you meet those guidelines, you could reduce your risk of stroke, cardiovascular disease and diabetes by 20-40%!” says Justin.

So, let’s fire up with 5 tips to stay fit as you age. As always, consult with your doctor before starting any exercise routine.

#1 Yes To Yoga

Flexibility, low impact, joint friendly, stress reducer, mind-body connection. What’s not to like about Yoga. Get your Zen on with these exercises. Namaste!

• Easier: Slow and Gentle Yoga
• More difficult: Fit Over 50 Yoga and Balance Workout

#2 Tai Chi Toning

Just like the ancient Chinese martial artists, you too can achieve inner calm, balance and flexibility with this “dance between the mind and body.”

• Easier: Gentle Tai Chi for Beginners
• More difficult: Tai Chi for Seniors – Full 1 Hour Tai Chi Class by Dr. Paul Lam

#3 Walk Your Talk

You say you want to get fit? Then start walking. Your legs are two of the best  pieces of exercise equipment to use, even if you’re just walking around your home.  

• Easier: Gentle Walking Exercise for Seniors – 20 Minute Indoor Walking Video by Leslie Sansone’s Walk at Home
• More difficult: 1 Mile Happy Walk – Full Length Walking Workout Video by Leslie Sansone’s Walk at Home

#4 Make A Splash

Get inspired by an old Esther Williams movie then find yourself a water aerobics class or check out these videos. Make waves with a low impact resistance/strengthening and aerobic workout, with zero risk of falling.

• Easier: Water Aerobics for Balance and Fall Prevention
• More difficult: Strength and Balance Water Exercises for Seniors

#5 Muscle Up

You lose muscle mass as you age, but you’re never too old to add strength/resistance training to your fitness journey.

• Easier: Seated Dumbbell Full Body Workout for Seniors with Meredith
• More difficult: Intermediate Level 20 Minute Full Body Dumbbell Workout with Meredith

Another excellent resource is the full body workouts with Miranda Esmonde-White on YouTube. The fitness trainer, NY Times bestselling author and former ballerina, also has a fitness show on PBS called Classical Stretch.

In Conclusion:

Whatever you’re hoping to achieve – physically or mentally – exercise is the first step. You’ll also be helping prevent life altering ailments like cardiovascular disease, osteoporosis, arthritis, type 2 diabetes, anxiety, depression, dementia and falls.

We hope you’ve enjoyed our five tips for staying fit as you age. For more information, contact our team at AgeRight Care at Home.

Visit the National Senior Health and Fitness Day website for other ways to participate, including healthy eating tips and local events.

And finally, here’s one more suggestion from Justin. Dance on!