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EXPO 2026

Thursday October 15th

10:00AM-1:30PM FIRST BAPTIST CHURCH - Maryville 202 W. Lamar Alexander Parkway, Maryville

See Inside! • A senior’s guide to exercising safely • Volunteering is good for your health • The roll of a home health care aide

Presented by:

Donuts Provided by

5 ways seniors can

GET MOVING

People of all ages are encouraged to be physically active, and that includes seniors. The Centers for Disease Control and Prevention say seniors ages 65 and older should aim for at least 150 minutes per week of moderate-intensity aerobic activity and at least two days a week of muscle-strengthening exercises. Although some people may be drawn to the gym, others with no such preference may need to identify other ways to incorporate more physical activity into their lives. Seniors can stay active in various ways by enjoying activities that get them up and moving. The following are five ideas to get started. 1. Play a sport. Pickleball and padel are the fastest-growing recreational sports among seniors. Pickleball

blends tennis and badminton while padel blends tennis and squash. These activities combine challenging cardio workouts with a social component. 2. Go dancing. A recent meta-analysis found that group dancing enhances social interaction while providing moderate aerobic exercise. Dancing is fun and can get anyone to break a sweat, and it doesn’t feel like exercise. 3. Join or start a walking club. Seniors can engage with other like-minded individuals by turning their daily walks into something that offers companionship and exercise. An app like Charity Miles offers an additional layer of purpose to the activity, as it turns walks into fundraising opportunities.

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4. Take up gardening. Gardening can be a thorough workout. The Royal Horticultural Society says gardening provides moderate-intensity, fullbody exercise that burns approximately 165 to 300 calories every 30 to 60 minutes. 5. Consider aquatic endeavors. High-intensity interval training (HIIT) in the water is a new exercise trend that allows people to elevate their heart rates without placing any

extra strain on the joints. Water activities in general tend to be easy on the body but provide immense benefits for flexibility and gentle resistance. Everyday Health says HIIT in a pool can improve fitness capacity roughly as much as HIIT done on land. Seniors have various options to stay active and keep moving. Many such activities are entertaining and social in nature, which can help seniors maintain a commitment to being physically active.

Why walking is a perfect exercise

FOR SENIORS

Aging changes the human body in myriad ways. But even with those changes, seniors’ bodies have many of the same needs as the bodies of their younger counterparts. Exercise is one thing the human body needs regardless of how old it is. But some exercises are better suited for particular demographics than others. Walking, for example, is an ideal activity for seniors, some of whom may be surprised to learn just how beneficial a daily stroll can be. • Walking strengthens bones and muscles. The Mayo Clinic notes that regular brisk walking strengthens bones and muscles. Intensity is important when looking to walk-

ing to improve muscle strength. A 2015 study published in the journal Exercises and Sports Sciences Reviews found that achieving a 70 to 80 percent heart rate reserve during workouts lasting at least 40 minutes four to five days per week can help build muscle strength. GoodRx defines heart rate reserve as the difference between your resting and maximum heart rate, so it’s important that seniors looking to walking to build muscle strength exhibit more intensity during a workout walk than they might during a recreational stroll. • Walking helps seniors maintain

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CONTINUED ON PAGE 7

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hospitalized for cardiovascular disease. How significant is that reduction? A 2023 report from the Amera healthy weight. Overweight and ican Heart Association indicated obesity are risk factors for a host of chronic illnesses, including diabetes people age 70 and older who walked an additional 500 steps per day had and heart disease. The Mayo Clinic notes walking can help seniors keep a 14 percent lower risk for heart disease, stroke or heart failure. In pounds off and maintain a healthy addition, the Department of Health weight. In fact, SilverSneakers® reports that a 155-pound person burns with the Victoria State Government in Australia reports walking also around 133 calories walking for 30 helps seniors reduce their risk for minutes at a 17-minutes-per-mile colon cancer and diabetes. pace. A slight increase in intensity to 15 minutes per mile can help that • Walking boosts mental health. same person burn an additional 42 Researchers at the Harvard T.H. calories. Chan School of Public Health note that replacing one hour of sitting • Walking lowers seniors’ risk with one hour of a moderate acfor various diseases. It’s long been tivity like brisk walking can have a known that walking is a great way measureable and positive effect on for seniors to reduce their risk for mental health. The researchers becardiovascular disease. In fact, a study published in the Journal of the hind the study, which was published in the journal Psychiatry in 2019, American Geriatrics Society noted in 1996 that walking more than four saw a 26 percent decrease in odds hours per week was associated with for becoming depressed with each a significantly reduced risk of being major increase in objectively mea-

CONTINUED FROM PAGE 3

sured physical activity. Walking can benefit all people, but might be uniquely beneficial for seniors. Walking is free, which undoubtedly appeals to seniors

living on fixed incomes, and it’s also a moderate intensity activity that won’t tax seniors’ bodies. Such benefits suggest walking and seniors are a perfect match.

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