Taking a step outdoors has many benefits. Getting better sleep & having a better mood are just a couple of things getting outdoors can do for you!
With Earth Day under our belts for the year, I want to get you thinking of ways to get moving out in the sunshine.
Need an excuse?
What if I told you it's how to keep your joints healthy?
As you age, joint movement becomes less flexible because the amount of lubricating fluid inside your joints decreases and the cartilage becomes thinner. Many of these age-related changes to joints are caused by lack of exercise. Movement of the joint helps keep the fluid moving. Being inactive causes the cartilage to shrink and stiffen, reducing joint mobility, but if you have joint pain right now, you already knew that, right?
Research shows that exercise can make bones stronger and help slow the rate of bone loss. Physical activity later in life can delay the progression of osteoporosis as it slows down the rate at which bone mineral density is reduced. For example, exercise as simple as taking a walk for ten to thirty minutes daily is great maintenance for bone mass. Even light stretching is an excellent way to help with that joint flexibility.
If you’re moving more you’re also more likely to maintain a healthier weight. Losing a little weight can help you lose the joint pain! Research shows for every pound you lose you take 4 pounds off your knees! Wow!
Keep in mind if you haven’t exercised in a while or have a chronic disease, your doctor can help tailor an appropriate and safe exercise strategy for you. If you suffer from osteoporosis, you may also be advised to take calcium or other supplements.
At least half of the age-related changes to muscles, bones and joints are caused by not using them.
If you’re aged 65 or older, the Centers for Disease Control and Prevention (CDC) recommend getting at least 150 minutes of cardio per week. That’s only 20 minutes a day! You can totally do that!
As an added bonus the fresh air and sunlight are extremely good for your serotonin and vitamin D levels! As we get older our bodies lose the ability to generate Vitamin D which can lead to its own set of problems.
Fatigue, depression, muscle & joint pain, are all side effects of low vitamin D levels. With as little as 15 minutes of sunlight a day you can make a big difference for yourself in this department!
So let's get outside and get moving!
Click HERE for a printable Daily Checklist to help you stay on track with your health goals.