National Wellness Month in Lexington: Promoting Healthy Aging
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According to the World Health Organization, by 2030, one in six people worldwide will be aged 60 or over. By 2050, the population of people aged 60 and older will double.
Aging, however, leads to a gradual decrease in physical and mental capacity, especially if you're not caring for your health.
This National Wellness Month, make a positive change with aging enrichment in mind. With these tips, you can develop healthy senior routines. Enjoy your retirement in Lexington, KY, while prioritizing your physical, emotional, and cognitive well-being today!
Healthy Senior Routines
According to the Institute of Medicine (US) Committee on the Future Health Care Workforce for Older Americans, 44% of adults aged 65 to 74 and 35% aged 75 and older report their health to be "very good" or "excellent." However, 82% have at least one chronic disease that requires ongoing care and management. These conditions can affect your quality of life and ability to function.
Establishing healthy senior routines can improve your physical and cognitive health. Here are a few components of a healthy lifestyle to consider!
Exercise
According to the CDC, each week, seniors need:
- 150 minutes of moderate-intensity aerobic activity
- Regular balance activities
- Two days of muscle-strengthening activity
Moderate-intensity activities include water aerobics, biking, and hiking. Vigorous activities include:
- Running
- Dancing for fitness
- Martial arts
- Hiking uphill
- Riding a bike fast
- Swimming
- Aerobics
These activities will get your heart pumping. Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous activity each week.
To add variety to your routine, select strength training and balance exercises. Muscle-strengthening activities include:
- Tai chi
- Lifting weights
- Working out with resistance bands
- Yoga
- Pilates
- Heavy gardening
- Using your body weight (push-ups, sit-ups, etc.)
Consider working with a trainer if you're new to weight-lifting. They'll ensure you use the proper technique to minimize your risk of injury.
Flexibility and balance exercises can reduce your risk of a slip-and-fall accident.You can take a yoga or tai chi class to improve both.
You can explore your senior living community's senior wellness programs for classes. Ask your friends to join! Exercising among friends can boost your mood and hold you accountable to participate regularly.
Eating Healthy
Eating a healthy, balanced diet that features whole foods can support healthy aging. These foods include:
- Whole grains
- Eggs
- Lean proteins and fish
- Fruits
- Vegetables
- Nuts
- Seeds
- Legumes
- Healthy fats
Adding a variety of foods to your diet may help reduce your risk of developing heart disease, high blood pressure, and diabetes. Choose a selection of fruits and vegetables that are high in antioxidants. Antioxidants can protect your cells from free radical damage.
Consult a doctor or nutritionist before making major changes to your diet. They'll ensure you choose foods that contain the vitamins and minerals you need.
If shopping and cooking are too stressful, consider exploring your senior living community's dining program. They can offer a selection of delicious, nutritious meals based on your dietary needs and preferences.
Sleep
According to the Sleep Foundation, adults should get seven hours of sleep each night. However, 40 to 70% of older adults have chronic sleep issues. Up to half of the cases are undiagnosed.
To improve your sleep hygiene and improve your sleep quality, try:
- Exercising before bed
- Reducing bedroom distractions
- Avoiding substances that discourage sleep
- Keeping a regular sleep schedule
- Developing a bedtime routine
Getting enough sleep will help you stay healthy and alert. Inadequate sleep can cause harm, increasing your risk of:
- Diabetes
- Heart disease
- High blood pressure
- Memory issues
- Mood swings
- Stress
- Falls or accidents
If you're still struggling to sleep after applying these tips, consult a doctor. They can determine the underlying cause of your insomnia.
Relaxation
Give your body the chance to relax and recharge. Add relaxation techniques to your routine, such as:
- Journaling
- Meditation
- Progressive muscle relaxation
- Deep breathing exercises
- Art therapy
- Mindfulness
- Guided imagery
- Biofeedback-assisted relaxation
Aging Enrichment
Enrich your life with fun and engaging hobbies.You can explore your senior living community's events and activities calendar for options, such as:
- Writing
- Swimming
- Cooking
- Dancing
- Birdwatching
- Hiking
- Knitting, crocheting, or quilting
- Arts and crafts
Enjoy these hobbies alongside other seniors. Socializing can boost your mood and give you a sense of belonging.
In fact, the body releases endorphins during social contact, which can reduce stress and stimulate feelings of happiness. People who socialize have lower levels of anxiety and depression.
Socializing engages the mind. It could help the brain create and strengthen neural pathways, which can slow cognitive decline.
Spending time with other seniors can improve your quality of life and overall well-being. Consider:
- Inviting friends for coffee or lunch
- Walking or exercising together
- Exploring Lexington together
- Joining hobby groups
- Volunteering together
Memory Care Engagement
Memory care engagement can benefit your mental, physical, and emotional health. Engage in activities that stimulate the mind, such as:
- Gardening
- Chair yoga
- Rhythmic dance
- Cooking or baking
- Music therapy
- Arts and crafts
- Creating photo albums
- Pet therapy
- Nature walks
- Brain games or puzzles
Art and music therapy are effective outlets for self-expression. They can stimulate the imagination and grant you a sense of accomplishment.
Spending time with animals could lower stress levels and boost serotonin production. Their presence can keep you calm while improving your mood.
Brain games can improve your problem-solving and critical thinking skills. They're also a fun way to spend time with friends.
If you prefer activities that stimulate the senses, consider cooking or gardening. Cook an old family recipe and tell stories. These activities can trigger memories of the past.
If you're struggling with dementia, seek personal care support for seniors through your local senior living community. Their services can keep you active and engaged while ensuring you receive the care you need.
Celebrate National Wellness Month
Don't neglect your mental, physical, or emotional health while living in Lexington, KY. Instead, use these aging enrichment tips and local senior wellness programs to celebrate your health this National Wellness Month. With these tips, you can make the most of your retirement while improving your quality of life.
Moving into a local senior living community can foster an enriching and vibrant lifestyle. At Presto Greens Senior Living, we offer personalized, comprehensive care to meet each resident's unique needs.
Enjoy our stunning gardens, engaging activities, and senior-inspired fitness center. Contact us now to schedule your tour.