As you age, one of the most effective ways to maintain your independence and overall health is by being physically active. According to the Centers for Disease Control and Prevention, physical activity may build strength and balance, which may help prevent falls.
It does a lot of other great things as well. It helps many people with depression and anxiety and can boost overall well-being. It can also lower blood pressure and help to maintain bone and joint strength.
For adults who are at least 65 years old, physical activity is even more crucial. The right exercises may help build strength, balance and flexibility, which are needed to do everyday tasks—like walking, carrying groceries, opening doors and going up stairs.
As always, safety is key. Be sure to complete your annual wellness visit and speak with your provider about what exercises may be right for you. If you have a chronic condition, an injury, or balance issues, your provider may help provide tips on how you can exercise safely.
Tai Chi 101
One great, low impact way to get active is with a form of exercise called tai chi. This ancient Chinese tradition is often listed among the best exercise methods for older adults. But what exactly is it?
Described as “meditation in motion," tai chi originated as a martial art hundreds of years ago. It involves a series of continuous motions and postures designed to optimize function and raise vitality. Today, it's used as a form of exercise thanks to its many health benefits.
According to Mayo Clinic and Harvard Medical School, tai chi can have several health and wellness benefits, including:
- Balance – By improving flexibility and reflexes, tai chi can lead to better balance and fall prevention.
- Muscle and joint health – Although tai chi strengthens both lower- and upper-body muscles, it doesn't put stress on either the muscles or the joints.
- Better sleep – Adults who participated in ongoing tai chi classes experienced better sleep.
- Mental health – Tai chi can help with stress, anxiety and depression.
- Fibromyalgia – consistently doing tai chi may help decrease symptoms of the condition.
Try it: Practice slow, flowing, low-impact movements with SilverSneakers Tai Chi, which is available through SilverSneakers LIVE at no additional cost to you as part of your TRS-Care Medicare Advantage plan.
Take Charge of Your Health With These Simple At-Home Exercises
Heel and Toe Raises
This exercise helps to build your calf muscles and stability in your ankles and knees, which is key for maintaining balance and doing everyday things like walking. This can be done sitting or standing.
- Start with feet flat
- Raise your toes, hold for 2-5 seconds
- Raise your heels, hold for 2-5 seconds
- Repeat 10 times
Standing Wall Angels
Wall angels help to stretch out your shoulder muscles and arms. When those muscles are too tight, they can pull your shoulder blades together, causing a hunched, rounded back.
- Stand with back flat against wall
- Place feet hip distance apart
- Raise arms up and hold for 3–5 seconds
- Lower and repeat 10 times
Resources for TRS-Care
Well onTarget®
Well onTarget® provides one-on-one coaching and self-guided programs from credentialed health experts at no added cost! Your coach can help you lose weight, improve your fitness level, manage your diet, lower your blood pressure and more. Work with a personal coach who can help you set and meet health and wellness goals.
The Fitness Program
Staying active is a good way to get and stay healthy. The Fitness Program provides affordable, no-contract memberships at gyms nationwide to help you live a healthy lifestyle. Choose what works best for you based on location, budget or personal preference. There's even a virtual-only option!
Resources for TRS-Care Medicare
Get active with SilverSneakers®
SilverSneakers® is more than a fitness program. It's an opportunity to improve your health, gain confidence and connect with your community. Plus, it's included at no additional cost in your TRS-Care Medicare Advantage plan.
With SilverSneakers®, you're free to move in the ways that work for you.
In Participating Fitness Locations
- Thousands of participating locations with various amenities
- Ability to enroll at multiple locations at any time
- SilverSneakers® classes designed for all levels
In Your Community
- Group activities and classes offered outside the gym
- Events including shared meals, holiday celebrations and class socials
At Home or on The Go
- SilverSneakers LIVE™ virtual classes and workshops throughout the week
- SilverSneakers On-Demand™ fitness classes available 24/7
- SilverSneakers GO™ mobile app with adjustable workout plans and more
Get started today by visiting SilverSneakers.com/StartHere