Older adults can receive a variety of benefits from engaging in regular physical activity. In fact, it is one of the most important things you can do for your health.

Physical Activity Can…

1. Prevent and/or delay certain health issues that come with aging such as bone and joint issues.
2. Relieve stress and reduce feelings of depression as your body releases endorphins and other chemicals that boost your overall sense of wellbeing.
3. Increase independence because exercise helps your muscles grow stronger, thus allowing you to perform daily activities without assistance for longer periods of time.

And more!

How Much Exercise Do I Need?

According to the CDC, adults aged 65 and older need:

• At least 150 minutes per week of moderate-intensity activity. This can include a brisk walk, swimming, or a moderate bike ride, for example. Or at least 75 minutes per week of vigorous-intensity activity. This can include jogging, running, or other similar activities.
• At least 2 days a week of muscle strengthening activities. You should focus on all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
• Activities to improve balance such as standing on one foot or walking heel-to-toe.

Where do I Start?

Maybe you haven’t been active in a long time. You may be overwhelmed thinking about where to begin your fitness journey. Remember that some physical activity is always better than none! You can start small and achieve your exercise benchmarks day by day. The CDC offers a sample of weekly physical activity schedules online. See their examples below, or visit https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm.

The U.S. Department of Health and Human Services offers an online activity planner so you can set your own goals according to your needs and accomplish them.

Visit the Activity Planner here: https://health.gov/moveyourway/activity-planner

There are a variety of options for older adults to work out and stay active at any level. You can even start from the comfort of your own home! All Solis Health Plans members have access to Silver&Fit®, a flexible fitness program designed for older adults. Every Solis plan has a $0 copay for a Silver&Fit® membership which gives you access to a variety of tools to help you stay active. This includes at-home resources such as a fitness kit with equipment like weights and yoga mats, digital workouts, a customized workout plan, and much more! Members can also earn up to $20 per quarter for participation through the Solis Member Rewards Program – That's up to $80 per year! Members can call Member Services to recieve the Silver&Fit® ID number to enjoy this benefit: 844-447-6547 (TTY: 711). For more information, visit https://www.silverandfit.com/.

No matter where you are in your level of physical activity, there are options to exercise and improve your health outcomes.

References:

• https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
• https://www.nia.nih.gov/health/exercise-and-physical-activity/how-older-adults-can-get-started-exercise
• https://health.gov/moveyourway/activity-planner