Summit PT - November/December 2022

A Life-Changing Secret The Benefits of Low-Impact Activity for Aging Adults

Aerobic Activities Endurance activities such as swimming, jogging, walking, and bike riding are all great options for boosting your cardiovascular function and building stamina. According to the CDC, adults who are 65 years or older should get at least 150 minutes of physical activity a week — or 30 minutes five times a week. Staying active into your golden years is essential for your mental and physical health. It can prevent health complications and enable you to keep up with your children and grandchildren for years to come.

As we age, it's important to remain active and maintain a healthy combination of strength training, aerobic activity, and flexibility exercises. In fact, according to the Centers for Disease Control and Prevention (CDC), aging adults benefit greatly from regular exercise. However, you may find that there are certain movements you can no longer safely do or that your range of motion just isn't what it used to be when you were younger. Low-impact activity is a great way to reduce the strain exercise can put on your joints while still allowing your body to reap the benefits. If you’re looking for some ideas or fresh workouts to incorporate into your routine, here are some that use safe strength and resistance training, proper stretching practices, aerobic exercise, and highly beneficial mobility work. Strength Training Don’t worry, we aren’t talking about bench-pressing 150 pounds! Instead, situps, pullups, wall pushups, squats,

single-leg stands, and stair climbing are all different types of low-impact body weight exercises that you can do at home without any equipment. They will help you burn body fat and reverse muscle loss. If you’d like to incorporate strength training, opting for hand weights is a great option. Yoga Yoga is low-impact and improves your flexibility, builds muscle, strengthens and stabilizes your core, and benefits your bones. If you’re new to yoga, don’t worry — there are many yoga programs specifically designed for new yogis or older adults. Pilates Similar to yoga, Pilates is extremely gentle on your joints, but it incorporates a bit more strength training. The focus is on your core, but Pilates also works your arms and legs while also improving your flexibility and posture. It can be done with or without equipment such as yoga balls, rings, and weights.

Lentil Bolognese Rich and robust, this plant-based meal is full of flavor and perfect for those cool autumn days.




• 1-lb box pasta, any kind • 2 tbsp olive oil • 1 onion, diced • 1 1/2 cups diced carrots • 1 1/2 cups diced celery • 4–6 garlic cloves, chopped • 1/2 tsp salt • 1/2 tsp pepper

1. Cook pasta according to package directions. 2. In a large pot, heat olive oil

over medium-high heat. Add onion and cook until fragrant. Lower heat to medium, add carrots, celery, garlic, salt, pepper, chili flakes, and Italian herbs. 3. Add tomato paste and cook down for a few minutes. Now add the lentils, diced tomatoes, vegetable broth, and hemp seeds. Bring to a boil, cover tightly, and simmer until lentils are tender. 4. Cook until all of the liquid is absorbed, then stir in the balsamic vinegar before adjusting the seasonings to your liking. When that is done, pour over the pasta and enjoy.

• 1/4 tsp chili flakes • 1 tbsp Italian herbs • 1/3 cup tomato paste

• 1 1/4 cups lentils • 3 tomatoes, diced • 3 1/2 cups vegetable broth • 3/4 cup hemp seeds • 2 tsp balsamic vinegar

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