By Latha Raja Shankar, M.D., Chief Medical Officer and VP of Health Care Delivery, Blue Cross and Blue Shield of New Mexico
As we age, maintaining physical fitness becomes more important than ever for both our bodies and our minds. Regular physical activity not only helps keep us strong and independent, but it also reduces the risk of chronic diseases, improves mental health and enhances overall quality of life. For seniors, the benefits of staying active are profound, and getting started is easier than you might think.
The Benefits of Exercise in Our Golden Years
Physical fitness isn’t just about building muscle or losing weight. For seniors, regular movement helps maintain mobility, flexibility and balance, all of which are crucial for preventing falls and preserving independence. Studies show that seniors who exercise regularly are less likely to experience heart disease, diabetes, arthritis and even certain types of cancer. Physical activity also releases endorphins, which boost mood and help combat depression and anxiety. Furthermore, exercise has been linked to improved memory and cognitive function, keeping our minds as sharp as our bodies.
Simple Strategies to Stay Fit as You Age
Starting or maintaining a fitness routine doesn’t require a gym membership or specialized equipment. Here are some practical tips for staying active at any age:
- Start Slow and Build Up: If you’re new to exercise or returning after a break, begin with gentle activities such as walking, stretching or chair exercises. Gradually increase the intensity and duration as your body adapts.
- Incorporate Variety: Mix up your routine with a combination of aerobic activities (like brisk walking or swimming), strength training (using light weights or resistance bands) and balance exercises (such as tai chi or yoga). This approach keeps things interesting and works different muscle groups.
- Make It Social: Exercising with a friend or group can make fitness more enjoyable and motivate you to stick with it. Many community centers offer classes designed specifically for seniors.
- Listen to Your Body: Pay attention to how you feel during and after activity. It’s normal to feel a bit sore at first, but stop if you feel pain, dizziness or shortness of breath.
- Stay Consistent: Aim for at least 150 minutes of moderate-intensity activity per week, but remember, even small amounts add up. The key is to move regularly.
Join Us for National Senior Health and Fitness Day!
To help you get moving and connect with others in the community, Blue Cross and Blue Shield of New Mexico will cohost a special event with the City of Albuquerque Department of Senior Affairs in celebration of National Senior Health and Fitness Day. Mark your calendars for May 27 from 9 a.m. to 12 p.m. at North Domingo Baca Multigenerational Center. This free event will feature fitness demonstrations, health screenings, educational sessions and plenty of opportunities to discover new ways to stay active and healthy.
No matter your current fitness level, it’s never too late to make movement a regular part of your life. Learn more about staying healthy as you age at connect.bcbsnm.com.
If you have a health question that you would like to be considered in Ask a Health Care Professional, please email [email protected]. BCBSNM will select questions that may appear. Questions will not be personally answered. The opinions expressed in this column are solely those of the author and not necessarily those of BCBSNM.
