Being retired does not mean your life slows down. From volunteering for your favorite causes to meeting with friends for coffee, the options for retirees are endless. Fitting movement into your daily routine helps you meet your activity goals without missing out on your other favorite pastimes. Fitness classes with friends help you socialize while you move your body so you don't have to choose between the two. Explore ideas for adding exercise to your day below.
No matter how you move your body, always start with a warm-up and stretching. Preparing your body can make your workout easier and prevent injuries. It increases blood supply to your muscles and releases more oxygen to support you as you exercise. Warming up your muscles helps them improve performance. You also loosen up joints to prep them for your workout.
Try these warm-up moves:
Doing stretches after you work out helps improve flexibility. Take a few minutes after a workout to stretch, holding each position for about 15 to 30 seconds.
Walking offers a low-impact option you can fit into your schedule easily. It also helps strengthen your bones, joints and muscles. A walking regimen can boost your mood, especially when you use it as a social opportunity and walk with friends.
Start your day with an energizing walk or wind down in the evening with a post-dinner stroll. Cedarfield residents have access to a 95 acre community offering ample space for walking, meeting up with friends to enjoy the creative arts and woodworking studios, a pickleball court, fitness center and other Independent Living amenities. Residents can also explore nearby Deep Run Park, which offers hiking and nature trails.
As you get older, you might find that traditional aerobic workouts are becoming more difficult. Mobility restrictions and balance issues can limit the types of movement you can handle safely. Chair workouts ease strain on your joints and reduce the risk of falls while still giving you a workout.
If you prefer to work out with other people, you can join a chair fitness class designed for older adults. Another option is doing chair exercises at home while you watch TV, listen to music or do other parts of your routine. You can fit in a few chair moves here and there throughout the day if you don't have time for one extended workout.
Improving balance can help you remain steady on your feet and cut down your risks of falling. Cedarfield's Pathway to Wellness program takes a holistic approach, which includes strength and endurance. Residents can participate in balance activities as part of the program.
You can also work in balance moves throughout the day when you have a few free minutes. Many balance exercises are simple and don't require any equipment. Here are some options:
Standing near a wall, countertop or chair offers you a way to steady yourself if you feel off-balance as you perform the exercises.
Exercising in water takes the pressure off your joints and bones. This reduced stress can make moving your body more comfortable if you have joint issues. Water created resistance, giving you a strengthening workout for simple moves, such as walking in the pool. Organized aquatic classes use weights and various moves in the water. Since workouts typically happen in the shallow end of the pool, you don't have to know how to swim to join in. Cedarfield features an Aquatic Center where residents can join classes or swim laps.
Cedarfield's Pathway to Wellness program supports your wellness goals by offering 10 pathways, from exercise and brain fitness to creative expression and spirituality. Schedule a visit or call us at 804 474 8788 to learn more about the program and all that Cedarfield has to offer.
