Physical Wellness Activities for Seniors in Atlantic, IA

With its historic charm, beautiful environment, and numerous outdoor recreational opportunities, Atlantic, IA, is one of Iowa's best spots to retire. As a bonus, World Atlas says it's one of the state's most affordable towns to retire in. It's also home to Nishna Valley Family YMCA, a non-profit, family-oriented organization that offers various health and fitness programming for older adults.

Physical wellness activities are especially vital for retirees, given that retirement often leads to sedentariness. Being sedentary or "inactive" can lead to many health problems, impeding healthy aging and preventing adults from living their golden years to the fullest.

So, if you or an aging family member is looking to retire in Atlantic, IA, this guide, written by the caring team at Allen Place, our warm and loving assisted living community, is for you. Read on to discover insights into physical health routines for older adults and strategies for healthy, active aging in Iowa. 

Stretching Exercise

Stretching is a physical wellness activity that helps make the muscles and tendons longer, making them more flexible and increasing their range of motion. It involves:

• Extending the body part (e.g., the hands, arms, back, legs, and feet)
• Holding the position for several seconds (e.g., to a count of eight)
• Releasing the position
• Repeating the steps several times

If done regularly, stretching can help support mobility, as it can improve joint health and movement. It can also enhance posture and alleviate muscle tension and soreness. The less sore and achy seniors in Atlantic, IA, feel, the more likely they will continue engaging in further physical activity, enjoyable activities (like hobbies and interests), and socialization.

Most movable parts of the body, from the head to the waist and the feet, are safe to stretch for seniors, so long as they know how to distinguish muscle tension from pain. Muscle tension caused by stretching feels more like a comfortable, gentle pulling sensation. Older adults should stop the activity if it feels painful or unpleasant.

Moderate-Intensity Aerobic Exercise

Aerobic exercise is an activity that makes the body use more oxygen while also increasing heart rate. It uses the body's large muscle groups, including those in the:

• Arms
• Shoulders
• Back
• Chest
• Abdomen
• Hips
• Legs

According to the World Health Organization (WHO), adults 65 and older should engage in at least 150 minutes of moderate-intensity aerobic activity per week. Some senior exercise ideas that fall into this type of physical wellness activity are:

• Brisk walking
• Gardening
• Ballroom or social dancing
• Water aerobics
• Cycling on the ground level

Seniors with no physical impairments may also perform vigorous-intensity aerobic exercises as an alternative. The ideal weekly goal is 75 minutes, and can include activities like running and cycling on inclines or hills. However, these more intense exercises may not be suitable for older adults with severe heart disease or bone conditions like osteoporosis.

Muscle-Strengthening Exercise

Muscle-strengthening exercise is a type of physical activity that involves "resistance" to make the muscles work harder. The resistance causes them to contract and expand, encouraging them to build more of the following:

• Strength
• Power
• Endurance
• Size

Muscle-strengthening activities are crucial to senior wellness, including assisted living fitness and mobility support programs, as they can help combat the risk of sarcopenia (age-related muscle decline or wasting) and frailty. Older adults should do their best to prevent these conditions to minimize their odds of experiencing falls. As the U.S. CDC points out, falls are prevalent in the elderly population, with one in four older adults reporting a fall incident each year. 

Some muscle-building exercises use one's body weight as the resistance element. Examples include:

• Squats
• Calf raises
• Lunges
• Planks
• Yoga
• Tai-chi

Others use equipment, such as dumbbells.

Balance-Enhancing Exercise

Older adults may experience balance problems due to advancing age, which can cause changes that affect stability and equilibrium. Conditions that affect the inner ear, for instance, can result in vertigo and imbalance. Chronic illnesses (e.g., those that affect vision, nerves, blood vessels, and the heart) can also be to blame.

Such problems can contribute to falls, so seniors in Atlantic should also incorporate balance-enhancing physical wellness activities into their daily routines.

One example is the single-leg stand exercise, which involves: 

• Standing on just one foot for a few seconds
• Raising the other leg
• Touching a wall or holding onto a chair for extra support, if needed

Another is the standing-march exercise. The steps include:

• Lifting a knee towards the chest
• Holding the position for a few seconds while maintaining balance
• Repeating the steps with the other knee or leg

Exercising in Green Spaces

Exercising in green spaces, such as gardens and parks, can be an even more effective way for seniors to enjoy the benefits of physical activity. As an article from Verywell Health points out, enjoying fresh air, reducing anxiety and stress, and getting sun exposure are some added perks of outdoor workouts.

Outdoor exercise can also be more enjoyable due to the beauty of natural surroundings. With better experiences, older adults are more likely to stick to their exercise regimen.

The good news is that Atlantic, IA, is home to many well-maintained green spaces. Atlantic Parks and Recreation alone oversees and manages 240 acres of parks!

Some of them include:

• East Ridge Park
• Buck Creek Dog Park
• Cedar Park
• Sunnyside Park

While exercising outdoors, seniors should remain mindful and avoid prolonged exposure to direct sunlight and heat. Overexposure to the sun while engaging in physical activity is more than just counterproductive to health; it can be dangerous and cause problems like exertional heat stroke. 

Improve Health and Well-Being With These Physical Wellness Activities 

Stretching, aerobic exercise, and balance-improving exercises are all examples of physical wellness activities seniors should consider incorporating into their routines. They can help enhance physical, mental, and cognitive health and well-being.

Allen Place, our assisted living community in Atlantic, IA, offers seniors many ways to engage in physical wellness. Here, residents enjoy a robust and dynamic activity calendar, chef-prepared meals, fitness programming, and a well-maintained outdoor patio garden, among many other amenities. We combine all these with highly tailored personal care from our attentive, compassionate staff.

So, if you or an older loved one is considering moving to a retirement village, we invite you to contact us today and book a tour of Allen Place!