LGBT Senior’s Health Beat: Spring Into It

By the LGBTSr blog team

I just got a bicycle, something I’ve been intending to do for several years. Luckily a friend and neighbor had one to give away, saving me the considerable cost of a new bike. My plan is to start slowly, riding up the road every day and extending the distance a little each time. Eventually I’ll be doing a few miles, and who knows from there? I want the cardio, and I love bike riding. Stay tuned for an update. – Mark

It’s warming up. Your body is ready. Here’s how to meet it where it is.

Something happens this time of year that no gym membership or fitness app can replicate. The days get longer. The air changes. The front door starts to look like an invitation instead of just an exit. For those of us who spent the winter months moving a little less and sitting a little more, spring is one of the best natural motivators there is — and all we have to do is not waste it.

Here’s how to make the most of it, sensibly and enjoyably.

Start slower than you think you need to.

This is the one everyone skips, and the one that matters most. After months of limited activity, muscles can lose strength and flexibility, so it’s important to ease back in rather than jump straight to your pre-winter routine. That enthusiasm you feel on the first warm Saturday of the year is real and good — just don’t let it write a check your knees can’t cash. A twenty-minute walk is a complete success. Build from there.

Walking is more powerful than it gets credit for.

It’s easy to dismiss walking as “not real exercise,” but the research says otherwise. Aiming for 8,000 to 10,000 steps daily can help lower the chance of developing various age-related illnesses, and older adults should aim for at least 150 minutes of moderate aerobic activity each week — which can be broken into 10 to 15-minute sessions. That’s not a marathon. That’s three short walks a day. Spring makes those walks feel like a reward rather than a chore, which is the whole point.

Don’t just walk. Mix it up.

Relying on a single workout “will not address all of the areas of deficit” that come with aging, such as declines in muscle mass, balance and mobility. Walking is wonderful, but a complete spring fitness picture also includes some strength work, some flexibility, and some balance. That doesn’t mean lifting weights at a gym if that’s not your thing. It can mean working in the garden, which builds strength and flexibility without feeling like a workout. It can mean a gentle yoga class in the park, or following along with a YouTube stretching video on your living room floor. The goal is variety, not intensity.

Get outside for your mental health, not just your physical health.

The benefits of spring exercise aren’t only physical. Getting moving can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain — but regular exercise is also good for your mind, mood, and memory. After a long winter, the combination of movement, sunlight, and fresh air does something for the spirit that is genuinely difficult to replicate indoors. Don’t underestimate it.

And while you’re out there, sunshine does something else useful — your body absorbs it and converts it into vitamin D, which is especially important for bone health in older adults.

Find your people.

Spring has a way of bringing people back together. Look for group activities in your area — walking clubs, fitness classes, community events. After a long winter, getting out and spending time with others does as much for your mental health as it does for your physical health. For LGBTQ seniors especially, finding a group where you feel comfortable and welcome makes all the difference between sticking with something and quietly letting it go. Many LGBTQ community centers offer fitness programming, and a walking buddy is just a phone call away.

A few practical reminders.

Check in with your doctor before significantly ramping up activity, especially if you have heart, joint, or balance concerns. Stay hydrated — always take a water bottle when exercising — and listen to your body. Go at your own pace and take a rest when you need to. Good shoes matter more than you think, particularly on wet or uneven pavement that spring weather tends to leave behind.

None of this needs to be complicated. The season does most of the work — it just needs you to step out the door and meet it. Spring isn’t asking you to become a different person. It’s just asking you to move a little more than you did in February.

That’s a pretty reasonable ask.

As always, consult your physician before beginning any new exercise program. Health Beat is for informational purposes and does not replace professional medical advice.

Sources

Lifeline — lifeline.com/blog/spring-into-it-seasonal-wellness-tips-for-older-adults
Healthline — healthline.com/health/everyday-fitness/senior-workouts
AARP — aarp.org/health/healthy-living/essential-exercises-older-adults
Right at Home — rightathome.net/blog/spring-health-tips
HelpGuide — helpguide.org/aging/healthy-aging/exercise-and-fitness-as-you-age
Haven Health — havenhealthaz.com/blog/how-springtime-exercise-boosts-immunity-in-spring-for-seniors