Sometimes, the most accessible fruits at the base of a tree also happen to be the most delicious!
There’s something inherently satisfying about that apple, orange, or pink grapefruit that you can simply pluck and savor with minimal effort.
In line with this notion, there are moments when we yearn for things to be easy, streamlined, and straightforward. It’s an instinct rooted in our primal desire to conserve energy.
However, as we age, this inclination can lose its context. Instead of aiding our survival, the quest for energy preservation can accelerate the decline of our physical resources.
Here’s something nobody wants to think about, but everyone should be aware of: For the majority of retired adults (as indicated by the statistics below), maintaining physical well-being is often seen as anything but easy or simple. Consequently, this mindset can discourage individuals from leading an active lifestyle and deter them from exercising.
Regrettably, these choices result in numerous preventable health issues, orthopedic problems, reduced mobility, an increased risk of falls, and a diminished quality of life as we age.
Let’s look at the numbers. According to the National Institutes of Health, only 26.1% of adults in retirement age engage in regular physical activity, participating in light to moderate exercise 3-5 times per week.
Merely 8.2% of retired adults meet the standard criteria for good health in aerobic and strength conditioning. Furthermore, over 40% of Americans aged 51 and older are clinically overweight.
But why? Many individuals state that they dislike exercise, have no interest in it, or believe that they have surpassed the point where exercise can provide any benefit.
The same thought process often extends to eating habits and nutrition. Many individuals firmly assert that they have eaten a certain way for most of their lives and believe they have earned the right to eat whatever they want, whenever they want, and in any quantity they desire.
Now for the GOOD NEWS!
Even for those with such beliefs, all hope is not lost when making significant strides toward good health. Some low-hanging fruits—sweet, juicy, and easily within reach—can provide many of the same benefits as regular exercise without setting foot in a gym!
Intrigued? Then grab your metaphorical basket, and let’s harvest these options:
- Walk instead of driving whenever possible (give that golf cart a rest).
- Take a post-dinner stroll with your spouse or friends.
- Mow the lawn using a push mower.
- Limit desserts and sweets to once a week.
- Take your dog for a walk.
- Swap starchy foods like pasta for vegetable alternatives (spaghetti squash or zucchini lasagna)—you might find they taste better than you expect!
- Engage in projects around the house that keep you active and on your feet.
- Play with your dog at the park—throw a ball, play Frisbee, or chase each other.
- Wash your car by hand.
- Explore new recipes for healthier versions of your favorite meals.
- Attend your favorite sports team’s games in person instead of watching on television.
- Remove the wheels from your luggage and carry it.
- Walk to a friend’s house instead of communicating electronically.
- Dedicate time in your day to physical activity rather than just leisure.
- Opt for mixed nuts as a salty snack instead of chips or crackers.
- Engage in gardening and home repair activities.
- Avoid labor-saving devices like carts or electric caddies.
- Take short trips on foot to explore places of historical significance, museums, gardens, and more.
- Spend 30 minutes a day playing with your children or grandchildren.
- Dance to your favorite music.
- Take brisk walks inside a mall when the weather is unfavorable.
- Choose the stairs over the escalator or elevator.
- Go on hikes and discover the wonders of nature.
This list is not exhaustive, so think of activities you enjoy in your own world and add them to the mix! The ideas presented here are intended to inspire you to find reasons to move a central aspect of your lifestyle.
While structured workouts may be the most efficient way to achieve fitness goals, the options listed above offer a simple means to get moving and enjoy the quality of life you deserve—BECAUSE YOU CAN!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging