It’s no secret that exercise comes with a host of benefits for anyone and everyone — but these benefits are especially important for older adults, according to Laura Flynn Endres, an LA-based certified personal trainer who works primarily with seniors. Endres notes that exercise is key in combating muscle loss (or sarcopenia), as most individuals lose an average of 3 to 5% of muscle mass with each decade; something that, according to Harvard Health, can result in a 30% overall loss in muscle mass for men throughout their lifetimes. When seniors retain muscle, it can keep them mobile and stave off dangerous falls. Also, exercise is a boon for mental health. A study observing previously sedentary seniors who walked for roughly an hour daily found that their hippocampus grew, the part of the brain responsible for memory. Here, tips for older adults who want to get their fitness fix outside — and the best ways to do it, based on specific needs.
How seniors can stay safe and comfortable while active outdoors
While hot summer temperatures in many parts of the country might make outdoor movement seem more difficult, there are ways to stay safe and comfortable, according to Endres. Here are her tips for older adults:
Notify others. “This is important for anyone of any age who plans to exercise solo,” she says. “That way, should you become lightheaded and turn an ankle and can’t continue on, your family or friend knows where to find you.”
Dress for success. “Make sure you’re dressed for the weather, including wearing layers,” she recommends. “Put on good shoes. Take your phone, a bottle of water and sunscreen. A small hiking-style backpack is ideal for carrying these things and allowing you to be hands-free.”
Hydrate adequately. Endres recommends at least 10 ounces of water prior to heading outside, then consuming an additional 10 ounces during the activity (between 30 and 60 minutes) and another 10 ounces back home. “Water is critical to every function in the body, including maintaining proper body temperature and having enough energy to sustain exercise.”
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