Running and Aging: How Running Can Keep You Healthy and Active as You Get Older

As we age, it is essential to maintain a healthy and active lifestyle to improve our physical and mental health. Running is one of the most accessible and effective forms of exercise that can help us stay healthy and active as we get older. Running provides numerous health benefits, including improving cardiovascular health, increasing bone density, and reducing the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

In this article, we will explore the benefits of running for aging adults and provide tips for getting started and staying safe while running.

Benefits of Running for Aging Adults

1.Improved Cardiovascular Health

Running is a great way to improve cardiovascular health, especially for older adults. Running strengthens the heart and improves circulation, which can reduce the risk of heart disease and stroke. Running also helps to reduce blood pressure and lower cholesterol levels, which are both risk factors for heart disease.

2.Increased Bone Density

As we age, our bones become weaker and more susceptible to fractures and breaks. Running can help increase bone density and prevent osteoporosis, a condition that causes bones to become brittle and fragile. Regular running stimulates the bones to absorb more calcium, which can help prevent bone loss and improve bone density.

3.Reduced Risk of Chronic Diseases

Running can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. Regular exercise can help regulate blood sugar levels, improve insulin sensitivity, and reduce inflammation, all of which are risk factors for diabetes. Running can also help reduce the risk of certain types of cancer, such as breast and colon cancer.

4.Improved Mental Health

Running is not only good for physical health, but it can also improve mental health. Regular running can help reduce stress, anxiety, and depression. Running triggers the release of endorphins, the body's natural mood-boosting chemicals, which can help improve mood and reduce stress.

5.Weight Management

Running is an excellent form of exercise for weight management, especially for older adults. Running burns a significant number of calories and can help maintain a healthy weight. As we age, our metabolism slows down, and we are more prone to weight gain. Running can help counteract this and improve overall health and well-being.

6.Getting Started with Running

Before starting a running program, it is essential to consult with your doctor, especially if you have a pre-existing medical condition. Once you have received clearance from your doctor, there are several steps you can take to get started with running.

7.Start Slowly

If you are new to running, it is essential to start slowly and build up gradually. Start with short distances and slow speeds and gradually increase the intensity and duration of your runs over time. This will help you avoid injury and improve your overall fitness.

8.Invest in Proper Running Shoes

Investing in a good pair of running shoes is crucial for preventing injury and ensuring a comfortable running experience. Look for shoes that provide good arch support, cushioning, and stability. Consider visiting a specialty running store to get fitted for shoes that meet your specific needs.

9.Incorporate Strength Training

Strength training is essential for preventing injury and improving overall fitness. Incorporate strength training exercises, such as lunges, squats, and planks, into your running routine to help build strength and prevent injury.

10.Rest and Recovery

Rest and recovery are crucial for injury prevention and overall health. Allow for rest days in your running routine and listen to your body. If you feel pain or discomfort, take a break and seek medical attention if necessary.

10.1.Staying Safe While Running

Running can be a safe and enjoyable form of exercise, but it is essential to take safety precautions, especially as an aging adult.

Try these simple 1-minute meditations to calm your mind

Meditation can be scary at first: You're supposed to sit alone, in silence with all of your thoughts, yet not let them distract you. It sounds nearly impossible right? Well,  studes  have found countless health benefits to meditation, so there's definitely something to it.

Though it might be best to ease your way into it. You don't need to start meditating for 30 minutes at a time. Instead, start with these short, 1-minute meditations that can help you slow down, breathe and focus on something other than your thoughts. Watch the video below for guided meditations, or read the instructions below.

1. Basic breathing meditation

Place one hand on your chest and one hand on your heart. Slowly breathe in through your nose for four counts, slowly breathe out for four counts. This is best to do before bed or right when you wake. It will help you start your day with clarity, or end your day on a peaceful note.

2. Nostril breathing meditation

Use your right thumb to plug your right nostril, breathe in through the left. Then plug your left nostril with your index finger and breathe out through the right nostril. Then breathe in through the right nostril, and out through the left. Keep alternating. This will help you balance your energy.

 

3. Neck stretch meditation

Drop your right ear to your right shoulder and slowly breathe in, and then blow out slowly through your mouth. Think about pushing out any and all tension. Repeat this four times total, then switch sides.

This meditation can help to get rid of head and neck tension, and help you find your way to physical and mental serenity.

4. Abdominal meditation

You can do this while waiting in line, or sitting at your desk. Bring your awareness to your mid-section by pulling the naval in towards the spine. Breathe out, hold the breathe at the bottom, and then slowly release and breathe back in. Hold the breath at the top, and then slowly breathe out pulling the naval back in and contracting the abs. Repeat this a few times.

 

5. Moving meditation

Start in standing position with your palms together and take a deep breath in through the nose. Place one hand on your hip, lower the other arm and exhale as you bend to the side. Come back to center and inhale, and exhale to the other side. Repeat this, alternating sides each time and focusing on your breath.

 

6. Tree pose meditation

Plant one foot firmly on the ground, turn your opposite knee out and press your foot into your ankle, calf or above your knee. Place palms together and focus on slowly breathing in and out. If you're having trouble balancing, choose a point on the ground and fix your eyes there. Breathe here for 60 seconds. Then repeat on the opposite side.

        Source: www.today.com/series/one-small-thing