Staying active is essential at every age, but as we get older, it can be harder to get moving especially when dealing with chronic pain or feeling unsure where to start. However, the benefits are undeniable with better health, improved strength and a happier, more independent life. Staying active doesn’t have to be intense or complicated and it’s possible year-round. Whether it’s gentle walks in spring, indoor stretching in winter or swimming in summer, there’s always a way to move, no matter the season. Here is a beginners guide for seniors to start that journey.
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Health tips for winter and fall
Many older adults understand the benefits of staying active, but a range of personal, physical and emotional barriers can make it hard to get moving. Challenges like low confidence, chronic aches, health issues or just feeling like it’s too late to start. Some people worry about falling, some don’t enjoy exercise and others simply don’t want to do it alone. But the good news is, most of our retirement villages have great health and wellbeing amenities to help make fitness easier and more enjoyable. From pools and gyms to gentle classes and walking groups, there’s something for everyone. It’s a fun and supportive way to stay active, feel stronger and keep motivated, no matter your age or ability.
Harvey Howard, a former English rugby league player and previous wellbeing manager at Annesley Bowral, shares some simple tips to help you exercise safely and confidently. He says, "Exercise is a powerful prescription for health. It lowers your risk of chronic illnesses like heart disease, stroke, diabetes and some cancers. It can help you sleep better, lift your mood and maintain a healthy weight. These are a few benefits that no single medication can deliver." He recalls, "When a new resident joined the gym, his doctor advised him to lower his blood pressure and prevent Sarcopenia, the natural loss of muscle with age. In just three months, he dropped eight kilos, reduced his blood pressure, got stronger and regained balance. Strength training can make a big impact at any age."
"Exercise is a powerful prescription for health. It lowers your risk of chronic illnesses like heart disease, stroke, diabetes and some cancers. It can help you sleep better, lift your mood and maintain a healthy weight. These are a few benefits that no single medication can deliver."
Harvey also says, "You’re in charge of your body and exercise routine. It’s important to know your body and take things slow. Avoid pain, listen to your body and don’t worry if it feels hard at first. Starting small is better than not starting at all and you’ll feel the benefits soon enough. Choose exercises that fit your lifestyle like walking, yoga or light gym sessions and build a routine you enjoy. The more consistent you are, the better you’ll feel. Understanding your body and environment helps you make better choices. Choosing to stay active might be the best one you make."
When the cold days of winter creep up, it can be tempting to stay inside, warm and wrapped under a blanket. But with a few simple habits, you can boost your health and enjoy the season without catching every cold going around.
Nutritious foods are your first line of defence. Eat plenty of Vitamin C, zinc and protein-rich meals, think citrus fruits, baked fish, pumpkin soup or hearty minestrone.
It’s tempting to skip exercise when it’s cold, but staying active helps your immune system and mood. Warm up properly and do something you enjoy like a walk, group class or swim in a heated pool.
Bonus: Our villages offer plenty of fitness options all year round!
If you can’t get out to the gym or your regular walk, you don’t have to skip exercise. Here’s a handy workout you can do from the comfort of your living room.
A yearly flu shot is a must and keeping up with COVID-19 boosters is also important. These vaccines won’t stop every bug but can reduce your risk of serious illness.
Keep your home and hands clean to stop the spread of germs. Disinfect surfaces regularly and try immune-supporting essential oils like tea tree, lemon or peppermint in a diffuser.
Layer up and stay warm. Research shows viruses don’t spread as easily when you’re warm. So don’t be shy about rocking that scarf and winter coat.
Australia’s summer brings long, sunny days perfect for getting outdoors and staying active. Whether it’s a walk, swim or BBQ, it’s a great time to enjoy the season but remember to stay safe and look after yourself in the heat.
Embrace the radiance of summertime, where the sun provides longer days and more opportunities to enjoy time outside. Plan outdoor activities during the light-filled mornings and evenings to avoid the heat during the day with gentle walks, garden stretches or relaxing outside and always wear sunscreen, a hat and light clothing.
Hydration is your trusty ally, especially under the summer sun. Be sure to quench your thirst with water throughout the day. Elevate your water-drinking game with refreshing beverages like lemon water or iced herbal teas to keep cool and energised.
Another summer perk is the mouthwatering produce. Bursting with flavour and sustenance, seasonal foods boast higher nutritional value, lower environmental load, and are easier on our wallets. Take advantage of summer’s fresh fruits and veggies like watermelons, mangoes, berries, stoned fruits, zucchinis, cucumbers and asparagus for tasty, nutritious snacks that support your health.
Make sure your home or living space is adequately cooled. If there’s no air conditioning, use fans or air conditioning when you can, wear breathable shoes for walks, and spend time in cool community spots if your home gets too warm. Consider spending time in air-conditioned shopping malls and enjoy people watching.
As the season flows into Autumn, your inner world deserves a refresh too. Prioritise connections that uplift your spirit, nurture friendships and spread kindness to your neighbours. Join swimming, walking groups, or exercise classes at your retirement village to stay active, meet friends, and keep motivated all season.
For more information about the lifestyle and support offered at our retirement villages, call our customer service team on 1800 550 550 or send us an email here.
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