Bottom Line:
Being healthy doesn’t mean that you need to spend 20 hours each week in the gym. Staying healthy as you age isn’t just about adding more years to your life. It’s also about adding more life to your years! Participating in daily physical activity and exercise can help ensure that you maintain a high quality of life as you get older, as well as help you reduce aches and improve your mental attitude. Even little things like standing more at work can make a big improvement in your overall health. On the other hand, a sedentary lifestyle is a significant factor in many chronic diseases, as well as spinal aches and pains.
Why It Matters:
Do you drive to work and then spend your day on the computer? You may not realize that you have been spending 8, 10, or even more long hours each day sitting down. That much sitting can have a negative impact on your back, legs, neck, and even your mind. Time marches on but getting older doesn’t mean that you’ll have to live an inactive life. Weakness and poor balance are the result of inactivity, not age. There are plenty of activities that you can take part in to avoid slowing down as you age.
Researchers have found the people who sit the majority of the time are more prone to a variety of chronic health diseases like diabetes, heart disease, and depression.
Incorporating more movement into your day can help keep your body and mind healthier. There are plenty of activities that you can take part in to avoid slowing down as you age.
- Make it a habit to stand up from your desk every 30 minutes to stretch and try to get in a brisk walk at lunchtime each day.
- Improving the mobility of your mid-back (thoracic spine) can reduce lower back pain, improve your posture, & even decrease your likelihood of experiencing shoulder issues.
- Daily exercise can lower your risk of heart disease, help control your weight, and lower your blood pressure.
Not sure exactly where to start? Here are a few of our favorites:
- Lifting Weights: Don’t worry, you don’t have to throw up hundreds of pounds on the bench press to benefit from lifting weights. Studies have shown that even light to moderate weight can increase bone density and help you maintain healthy body weight. Researchers have also discovered that weight training has the potential to help get rid of nagging pain you may have in your shoulders, lower back, and knees.
- Light Cardio: Sprints and 5-mile runs aren’t necessary to improve your cardiovascular health. You don’t even have to jog. There are plenty of ways to get a solid cardiovascular workout without hurting your joints or wearing you out for the next three days. Popular options include cycling, swimming, and daily walking.
- Yoga: Even people who are in the prime of their lives will find that yoga requires a unique combination of flexibility, strength, and balance. By balancing strength and flexibility, yoga remains one of the best ways to keep your body limber.
Next Steps:
A few small changes in your activity level can make a huge difference, so keep your health goals in mind and start taking small daily steps in the right direction. If you feel “tight” or have pain between your shoulder blades, let us know. We would be happy to help you improve your mobility and so you can move your way towards better health. Pain is not a byproduct of aging. If you are not as active as you would like to be, let us know. Our team is dedicated to helping you find ways to enjoy doing the things you love with the people you love for years to come.
Science Source(s):
Physical Exercise as Therapy for Frailty. Nestle Nutrition Institute Workshop Series. 2015.
Exercise and Cardiovascular Health. Circulation. 2003.
The Short-Term Effects of Thoracic Spine Thrust Manipulation on Patients With Shoulder Impingement Syndrome. Manual Therapies. 2009.
