As the weather moves from rain and frost to sunshine and blue skies, more people are taking their fun outdoors.
Seniors are no exception. Spending time outside is particularly beneficial to people in their autumn years, who might otherwise advance the aging process by giving in to a sedentary lifestyle.
People experience wear in their joints with age, so the best activities are low-impact exercises.
Here are a few tips for getting some outdoors time this summer:
• Walk: Taking a stroll is the simplest outdoor exercise. It’s available to just about anyone, it doesn’t require any special equipment and it can be done while holding a conversation with friends.
“[The senior center walking club] does extended walks once a month along an established trail,” Bonney Lake Senior Service Manager Sue Hilberg said. “But we encourage our members to leave the center every day to go down to Allan Yorke Park and walk by the lake. The weather is just perfect for it now.”
• Go ride a bike: For fit seniors, biking allows a more strenuous workout than walking without the wrecked knees from long runs. Bonney Lake doesn’t have bike lanes, but walking paths in parks have plenty of room for cyclists.
• Swim: Taking a dip in the pool can provide an aerobic workout with the added benefit of water resistance, which can keep muscles exercised. Visit the Sumner community pool on the Sumner High School campus to check out a class or free swim.
• Garden: “Of course when the weather gets nice, more people stay active by planting a garden,” Hilberg said.
Planting a summer vegetable or flower garden provides a worthwhile project and requires plenty of digging, down-in-the-dirt seeding and watering to keep green thumbs busy. Better yet, the end result is delicious fruits and vegetables, or a decoration for the household.
• Go shopping: Summer season is garage sale season, Hilberg said. The hunt for a bargain is incidentally a source of exercise as shoppers walk from household to household to examine new items. Look for neighborhood garage sales where several households will have their wares out at once.
Hilberg also offered these tips for keeping warm weather activities safe:
• Always consult a doctor before adopting a new exercise regimen. A physician can inform a patient of any potentially dangerous conditions, such as a bad knee or a bad heart, that could be liabilities during an otherwise fun venture outdoors.
• Stay hydrated. Exercising in warm weather can work up a sweat, depleting fluids. Keeping a water bottle on hand, drinking regularly and keeping it filled will guard against dehydration and heat stroke.
• Gradually work up to increased levels of activity. Jumping head first into a rigorous exercise regimen can place undue strain on the heart and cause painful muscle cramps. Set a goal and make a plan to work up to it.
“We’re all guilty of getting a little too enthusiastic and doing more than we can handle,” Hilberg said.
• Have a good breakfast. Treating the body to proper nutrition early in the day will ensure it has what it needs later. Fruits and protein are important staples, but including some fat may help boost metabolism throughout the day, according to a recent study out of the University of Alabama.
• Always have a partner. Even with the above precautions, there is always the risk that an unexpected fall or heart failure could occur in the middle of a walk or other exercise. Using the buddy system ensures help can be reached right away. It is also a source of conversation and makes any activity more fun.
