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September 3, 2024 · 8:00 am

September is Healthy Aging Month

September has arrived and I’m ready for summer to be over! One of the best things about cooler weather is that it encourages me to be more active outdoors.

It’s no secret that middle age ushers in physical changes to the body, many unwelcomed. I’ve already had to address elevated cholesterol levels and I just turned 50. Fitness is something that I’ve taken for granted, because for most of my life, walking has been part of my daily routine. It still is, but the only downside in working from home is that my built-in exercise of walking to and from work has been eliminated. I walk my senior dog twice a day, but while our slow meanders around the block are good for my emotional well-being, they don’t offer the same physical benefits.

Good physical health as one ages isn’t just about weight, though you may have noticed that as you get older, it’s harder to lose a few extra pounds. Staying active can help reduce the risk of dementia, as well. Health.gov has an initiative called “Move Your Way” which encourages one to engage in physical activity they enjoy. Instead of forcing yourself to the gym if that’s not your cup of tea, take a walk in nature, or a dance class. I like this approach as it makes being active more accessible to everyone.

For me, yardwork is an effective, whole body workout that offers a mix of cardio, strength, and flexibility training. Don’t overlook the power of household chores! Sweeping, mopping, scrubbing, etc. all count as physical activity. Aim for a healthy mix of exercise that will help you maintain a healthy weight, as well as muscle strength, flexibility, and balance to prevent falls. The key is to find physical activity that you enjoy, so you’ll have an incentive to make it part of your health routine.

Image courtesy of U.S. Department of Health and Human Services.

Gardening offers a myriad of health benefits, experts say

While I love walking, I don’t enjoy working out on exercise machines and have zero interest in going to a gym. I prefer solo activities so exercise classes are not something that interest me. But I do enjoy gardening and yardwork and have thought to myself, while breathing hard and sweat pouring down my face, that such activities must provide a good workout.

It turns out that science agrees with my theory. According to a recent CNN article, gardening for fitness is set to become a health trend. The article provides an overview of research that supports gardening as an effective fitness activity. Included is a link to a CDC chart that shows the calories burned while doing common physical activities. The CDC says light gardening/yard work burns 330 calories for a 154-pound person. That’s the same amount of calories burned as dancing and golfing.

What I like about yard work is that it’s a full body workout. From raking leaves and hauling heavy leaf bags to the curb, to pulling weeds and digging holes for new plants, you engage a variety of muscles and also get a cardio workout. For me, it’s not only about the physical activity but the satisfaction one feels after planting something or removing weeds. A yard tended to your tastes can be a serene space for reflection.

For caregivers of those with dementia, gardening is something that could be a satisfying outdoor activity for both you and your loved one, at least in the earlier stages of the disease. Yardwork involves the hands and rote activity, something that those with dementia seem to find soothing. As long as those with dementia are physically capable, getting light exercise and spending some time outdoors on a regular basis is recommended. Do be careful to keep an eye on your loved one and keep sharp gardening tools out of their reach.

Image by marinabridger from Pixabay.