OLDER AFRICAN AMERICANS MORE PHYSICALLY ACTIVE IN GREEN NEIGHBORHOODS – WELLNESS WEDNESDAY

Adults 50 and older are significantly less active than those younger than 50. Many fall short of the recommended 150 minutes of moderate to vigorous-intensity physical activity per week. However, they still can benefit from some physical activity. Even 15 minutes of daily, moderate-to-vigorous physical activity has shown reductions in all causes of mortality in adults 60 and older. 

Growing evidence suggests that living in walkable neighborhoods with greenspaces such as parks and greenery is associated with physical activity. Yet, evidence of this association in older adults remains limited. In addition, few studies have been nationally representative, have focused on neighborhood walking (versus total walking regardless of location), or examined the differences in association depending on the greenspace type (e.g. open space and forest).

Physical activity is good for people of all ages. Staying active can help:

• Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can prevent injuries and stay independent
• Lower your pain
• Improve your mood
• Improve symptoms of anxiety or depression
• Improve your ability to think, learn, and make decisions

Before you start…

If you have a health problem — like heart disease, diabetes, or obesity — talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 150 minutes a week of moderate-intensity aerobic activity.

• If you weren’t physically active before, start slowly. Even 5 minutes of physical activity has health benefits, and you can build up to more over time!
• Choose activities that get your heart beating faster — like walking fast, dancing, swimming, or raking leaves.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do muscle-strengthening activities at least 2 days a week.

• Try using exercise bands or lifting hand weights. You can also use books or cans of food as weights.
• Breathe out as you lift the weight, and breathe in as you lower it. Don’t hold your breath — holding your breath can cause unsafe changes in your blood pressure.

Do balance exercises.

• Practice standing on 1 foot — you can hold on to a chair if you’re feeling unsteady.
• Walk backwards or sideways.
• Learn tai chi, a mind-body exercise that improves balance.
• Sign up for a yoga class or try out a yoga video at home.

Get a mix of activity types at the same time.

When you do something that counts as more than 1 type of physical activity (like aerobic and muscle-strengthening), you get even more health benefits. For example:

• Try ballroom or salsa dancing
• Rake leaves in the yard
• Take a water aerobics class

You should always remember to have a walking or exercise partner with you at all times for support and to notify help if there are any health/injury issues immediately.  Partners also help to keep us committed to your workout schedule and also keeps you company as you work to stay healthy.