Spring is around the corner and the warm weather is calling us to get outside and get active. Whether it is raking leaves or getting your favorite perennial beds ready, it is the perfect time to enjoy the sun and warmer weather.
Spring is also the perfect season for increasing your physical activity. The National Institute on Aging stresses the importance of exercise and physical activity. There are four basic categories of exercise and physical activity: endurance, strength, balance, and flexibility. Each type of activity offers different benefits, and doing some form of exercise from each will yield the best results. Mixing it up also helps to reduce boredom and the risk of injury.
The good news is that some outside activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises also help improve balance. Here are a few examples to inspire you this spring.
Endurance: Endurance activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building endurance makes it easier to carry out many of your everyday activities.
- Brisk walking or jogging
- Yard work (mowing, raking, digging)
- Dancing
Strength: These exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to carry out everyday activities, like climbing stairs and carrying groceries.
- Lifting weights
- Using a resistance band
- Using your own body weight
Balance: These exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.
- Standing on one foot
- Heel-to-toe walk
- Tai Chi
Flexibility: Performing these exercises stretch your muscles and help your body stay limber. Being flexible gives you more freedom of movement.
- Shoulder and upper arm stretches
- Calf stretch
- Yoga
This spring, stay active! Find ways to incorporate the four types of exercise into your seasonal activities. Whether you’re working in your garden or taking an easy trek on your local hiking trail, staying active is important. Before starting any exercise programs or exercises on your own, check with your health care provider to make sure they are OK for you. Contact your local senior center or connect with ServiceLink (866-634-9412 or servicelink.nh.gov) to find local activity programs. For more information and free resources check out go4life.nia.nih.gov/free
Get the most out of the warmer weather by preparing this healthy breakfast before your next outdoor activity. The recipe is inexpensive and easy to make — leaving you plenty of time to enjoy the sunshine.
Baked Eggs and Cheese
Serves 2
½ Tbsp. oil
3 eggs or ¾ cup egg substitute
¼ cup milk, nonfat
¼ cup grated cheese, low-fat
½ tsp. garlic powder
2 tsp oregano
½ cup mixed vegetables, diced
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- Preheat oven to 350 degrees
- Put oil in small baking dish or small cake pan and heat in the oven for a few minutes.
- In a bowl, beat eggs. Mix in remaining ingredients. Pour into hot pan.
- Bake for 20 minutes or until eggs are firm.
- Serve immediately.
