Now that spring has “sprung,” it is the perfect time to set your sights on healthy and active senior living.
Being outdoors under the sun, surrounded by green plants, has a positive effect on human minds and bodies. Stress is reduced, and blood pressure lowers. And for most of us, the fresh air outside is quite beneficial after spending the winter months in our homes.
So, what are some ways for seniors to implement healthy decisions into their daily routines this spring?
Put Some Step in Your Spring
If you’ve been inactive over the years or have a chronic health condition, spring is a great time to check in with your physician (and don’t forget to visit your dentist, too!).
Checking your weight, blood pressure, vision, hearing, and overall health annually is paramount to a healthy lifestyle, as well as receiving preventative screenings and other tests specific to your age group and physical condition. Spring wellness for seniors can only be achieved by starting out with an understanding of your body’s capabilities.
After getting the OK from your physician, begin taking regular walks. Typically the mild Spring weather, when it’s not raining, makes taking walks a very pleasant activity. Start slow if it’s been a while since you’ve been active. See if you can gradually increase your walking time and speed as you get more comfortable with regular movement. Twenty to thirty minutes a day, five days per week is a good active senior living goal.
Also, strength training two or three days a week is recommended and doesn’t take a lot of equipment. There are exercises that involve only your body weight, or something as simple and affordable as elastic bands. Not only will your strength improve, but your bone density and joint health will as well.
Add balance and flexibility exercises to prevent falls and improve the mobility in your movements.
Eat Well
Spring has always symbolized a new beginning, so why not renew your commitment to a healthy diet this season?
- Increase your intake of fruits and vegetables.
- Make your soups light instead of heavy and creamy.
- Phase out the comfort foods of winter.
- Reduce your consumption of red meats and processed foods.
- Choose lean poultry.
- Add fish with omega-3 fatty acids with a side of leafy green vegetables.
- Consume more of the healthy fats contained in olive oil and avocados.
With the proper fuel, you can make the most of spring and your senior wellness!
Get Into Outdoor Gardening
Gardening combines exercise and, depending on what you grow in your garden, fresh, healthy food.
What are the benefits of gardening for seniors?
- Outdoor sunlight boosts your level of Vitamin D, which improves bone health.
- Mentally and emotionally, working in a garden reduces stress and provides personal satisfaction. You’ll get a sense of purpose and increased confidence that you are managing your life.
- Digging, planting, and hauling is a great physical workout. It builds strength, promotes sleep, and helps in maintaining a healthy weight. Just make sure you don’t overdo it!
Drink Plenty of Fluids
Now that the weather is warmer and you are more active, your need for fluids will increase.
As we age, our sense of thirst diminishes, and our ability to metabolize fluids changes. Staying hydrated affects the function of both mind and body, and promotes digestive health, kidney function, and urinary health.
Be Aware of Allergies
Along with the blessing of bountiful spring wellness opportunities for seniors comes a byproduct of that bounty — pollen.
During spring, trees and grasses begin releasing pollen into the air, which can trigger allergies. Histamine causes swelling in the nose and eyes, and sneezing is the body’s attempt to remove allergens from the nose.
If you struggle with allergies, check pollen counts and stay indoors when they are high. Aside from remedies like antihistamines, decongestants, eye drops, and nasal sprays, other defenses against these allergens include:
- Wearing a mask while mowing or gardening
- Keeping windows closed
- Bathing and washing hair daily to remove pollen
- Changing and washing clothes after being outdoors
- Removing shoes before entering the house
- Wearing hats and sunglasses when outside to limit pollen entering your eyes and landing in your hair.
- Vacuuming your floors once a week
Spring Wellness Depends on You!
The laws of motion tell us a body at rest tends to stay at rest, and a body in motion tends to stay in motion. Decide to engage in active senior living and make the changes you need to put yourself in motion both mentally and physically. By doing so, you will gain the momentum to carry you through the spring and into the seasons beyond. Spring wellness for seniors is important, but even more important is creating healthy routines you can keep for years to come.
For more tips on staying active and healthy, visit our blog.
