Other lifestyle factors to consider are the amount of chemicals you put in your body, the number of stressors and how you respond to stress, and the quantity and quality of sleep you get nightly. Remember, your body repairs itself at night with good rest, good food, and plenty of hydration. Having a good relationship with your healthcare provider is a great way to catch the early stages of the disease and maintain a level of good health. Be sure to check in with your primary care physician periodically.
Of course, during the COVID-19 pandemic, we must adhere to the rules, practice good physical and social distancing while still being active. Wearing masks while walking, working out, or doing activities around other people is still required. Be sure to wipe down any exercise equipment prior to and following your touch. You can also video chat someone and do a workout together, watch an exercise video, or subscribe to an online workout service such as beach body.
The main objective is to include more physical activity into our day – let’s move more and sit less! “Move Your Way” doing the activities you enjoy and have fun doing them whether running, dancing, gardening, or taking a swim. The recommendation for physical activity is to accumulate thirty minutes (30) a day for health benefits, forty-five (45) minutes per day for fitness development, and sixty minutes (60) a day for weight loss and performance benefits.
As we get older, our bodies can get weaker and degrade over time were practicing healthy lifestyle choices can reduce the decline and boost your quality of life. The main issue is that we must do activities a little slower, a little less intense, and be mindful of our own body’s limitations. Staying healthy as we age can help prevent and/or manage chronic conditions such as being overweight, living with hypertension or other heart diseases, as well as preventing diabetes and cancer.
Be sure to warm up and warm down before exercising and include several types of exercises throughout the week: Performing two days a week of muscle-strengthening exercises is recommended to maintain muscle mass and functional movement ability. If you warm up by moving, doing some balance exercises and bodyweight movement, will get you ready for your workout. Doing some moving around, followed by static stretching following the exercise will help prepare the body to recover. It is important to stay hydrated during the workout and consume a beverage afterwards with good protein and carbohydrates to start the glycogen recovery process.
You should always check with your healthcare provider before beginning a new exercise routine to fit with your health risks and to consider your medical conditions such as injuries and chronic diseases. Your healthcare provider can give you guidance on time, duration, and limits you might need to adhere to, to reduce your risk of injury and to enhance your experience. Also, obtain some workout partners such as your spouse, your children/grandchildren, other family members, friends, or co-workers. The social support is a key element in sustaining your positive, healthy lifestyle.
Ideas to consider when being active in your community to stay safe and healthy.
- Let others know where you are going and when you plan to return.
- Be alert, mindful of your surroundings, and ready to get somewhere safe if needed
- Stick to well-lit places with others around, plan your safe route or find a good local fitness area or center to workout inside or a local community center or sports center
- Be seen to be safe. Wear bright colors during the day and wear reflective material at night and carry a flashlight.
- If you bike, put lights on the front and back
- When playing sports and enjoying recreation, be sure to warm-up and warm-down appropriately.
- Wear a good pair of shoes which are sturdy, give good support, and can give proper footing.
- Take time to warm-up, get into position, and warm-down after activity
The key to a healthy life is having positive, healthy habits daily which include self-care, being physically active, consume healthy foods and beverages, manage your stress in a positive way, reduce or avoid chemicals and get good quality sleep. Doing these basic habits gives you a great start to living your best life. Enjoy being active, be safe, and inspire others to do the same.