Wellness Month: Encouraging Healthy Aging in Burlington, IA

According to the American Psychological Association, about 92% of older adults will have at least one chronic condition. Heart disease, cancer, stroke, and diabetes cause almost two-thirds of all deaths among seniors.

This Wellness Month, prioritize your health to improve your longevity. A few small changes can improve your mood and extend your life in Burlington, IA.

To improve holistic health for seniors, we need to consider physical, emotional, and mental wellness. Read on for our tips on healthy aging in IA.

Physical Wellness Tips

Over 85% of US adults aged 65 and older don't get enough exercise. Every week, adults need:

150 minutes of moderate-intensity aerobic activity
Two instances of weight or resistance training
Balance exercises and stretches

Exercising regularly can benefit your mental, emotional, and physical health. For example, exercising boosts serotonin production. Serotonin is a neurotransmitter that's associated with our mood.

Other health benefits of exercising regularly include:

Maintain a healthy weight
Reduced risk of type 2 diabetes
Reduced anxiety and depression symptoms
Improved mood
Better sleep
Reduced risk of dementia
Improved bone health
Lower blood pressure
Improved coordination and balance
Reduced risk of stroke and heart disease

To improve your physical wellness, try exercising, eating healthy, and getting sufficient rest. Here are a few tips for healthy aging in IA.

Exercise

Aerobic activities will get your heart pumping.These activities include:

Active yoga (Vinyasa and power yoga)
Biking and cycling
Water aerobics
Walking
Running
Dancing
Hiking

As we age, we lose muscle mass. Try improving your strength by lifting weights or using resistance bands. You can also use your body weight to complete sit-ups and push-ups.

When lifting weights, repeat the same exercise eight to 12 times for a set. Complete two or three sets per activity during each session.

Consider working with a physical trainer if you're new to weight-lifting. They'll ensure you use the proper form.

Otherwise, explore your senior living community for workout classes. Ask friends to join you. You can challenge each other and hold one another accountable to attend regularly.

To improve your flexibility and balance, use a wobble board or stand on one leg. Having better balance may reduce your risk of slip-and-fall accidents.

Eating Healthy

Eating a healthy, balanced diet can ensure your body receives the vitamins and minerals it needs.Good nutrition may help reduce your risk of certain diseases, including:

Osteoporosis
Type 2 diabetes
Certain cancers
Heart disease
High blood pressure

Consult a doctor to determine if you have a vitamin deficiency. They can help you choose foods based on your dietary needs.

To eat healthy as you age:

Choose whole foods
Avoid empty calories
Avoid saturated fats and trans fats
Drink enough liquids

If you struggle to follow a healthy diet, ask friends to join you. You can exchange recipes and discover new favorite dishes together.

Consider enjoying meals through your senior living community's dining program. You can discover healthy, balanced dishes that are made with your dietary needs in mind.

Eating healthy may help:

You achieve and maintain a healthy weight
Keep your skin, teeth, and eyes healthy
Lower your risk of type 2 diabetes
Strengthen your bones
Lower your risk of heart disease
Improve your digestive health
Boost your immunity
Strengthen your muscles

Whole foods, including fruits and vegetables, are rich in vitamins and minerals that can ease inflammation. Processed foods, on the other hand, can trigger inflammation and weight gain. Inflammation is associated with serious health conditions like diabetes and heart disease.

Sleep

Sleep can rejuvenate the mind and body to enhance your mental, physical, and emotional wellness.Aim for seven hours of sleep each night. Sleep may help:

Boost your mood
Lower your risk of chronic conditions
You maintain a healthy weight
Improve your memory and attention
Reduce stress
Improve your heart health

If you have difficulty falling or staying asleep, consult a doctor. They may determine you have an underlying condition that causes insomnia.

Otherwise, try journaling before bed. Journaling can help you examine and navigate complex emotions. Other potential benefits include:

Lower blood pressure
Improve recall
Improve emotional regulation
Preserve memories
Improve your mood
Improve your self-awareness

Emotional Care Routines

Seniors are vulnerable to deteriorating emotional health due to:

Poor diet
Changes in their environment
Losing loved ones
Physical disability
Dementia-causing conditions
Long-term illnesses

Here are a few activities you can add to develop an emotional care routine.

Meditate

Meditation is a practice that involves redirecting your thoughts to improve your self-awareness and focus. Meditating regularly may help:

Ease stress and anxiety
Improve your emotional health
Help you better understand yourself
Reduce feelings of loneliness
Lengthen your attention span
Reduce age-related memory loss
Generate kindness
Control pain
Improve sleep
Decrease your blood pressure

You can use an app or participate in guided meditation sessions through your senior living community's events and activities.

Explore Hobbies

Hobbies can enhance your enjoyment in life.Explore your senior living community for:

Gardening
Dancing
Knitting
Quilting
Crocheting
Volunteering
Walking or hiking
Book or movie clubs
Painting or drawing

Use these hobbies as a chance to spend time with friends. You can form happy memories together, improving your mood and quality of life.

Mental Wellness

Prioritizing your cognitive health may help new neural connections form. This may benefit your cognitive health.

To enhance your mental wellness, try:

Playing chess
Learning a new language
Playing card games
Learning a new sport
Participating in trivia nights
Learning to play an instrument
Developing new skills

Improving your neuroplasticity may help reduce your risk of Alzheimer's disease. If you have dementia, consider moving into a senior living community that offers memory care.

Engage in Wellness Month

This Wellness Month, make changes to develop a holistic wellness routine. These changes can improve your mental, physical, and emotional wellness.

For senior wellness support, consider moving into a senior living community like Addington Place of Burlington. We tailor our programs to meet the needs of each resident to make everyone feel valued.

Discover our exclusive lifestyle programs, including in-room dining, senior fitness programming, and engaging activities. You can feel at home in our warm, friendly community. Contact us now to schedule your tour.