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Active Lifestyles goskagit.com
ACTIVE LIFESTYLES 2026
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Contents 3
Importance of Non-Scale Victories
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Gardening as Exercise
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Staying Safe: Effort vs. Injury
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Work Toward Better Posture
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Volunteerism After Retirement
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Healthy Eating, Healthy Aging
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ACTIVE LIFESTYLES 2026
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Importance of NonScale Victories
or many people, fitness progress has long been tied to a number on the reducing the risk of injury and fatigue. scale. But for older adults, the most meaningful changes often show up in Boosting Confidence and Motivation everyday life — climbing stairs without stopping, carrying groceries with Celebrating non-scale victories can have a positive effect on motivation. ease or keeping up with grandchildren at the park. These non-scale victories When progress is measured by daily achievements, it becomes more visible offer a more complete and encouraging picture of what fitness can achieve. and personal. That sense of accomplishment can encourage consistency, Shifting the focus away from weight and toward function can make which is key to long-term fitness. Confidence grows alongside these exercise feel more rewarding and sustainable. It highlights what the body improvements. Feeling stronger and more capable can lead to greater can do, rather than how it looks. willingness to stay active, try new activities or participate in social settings. Measuring What Matters Non-scale victories are improvements in strength, endurance, balance and mobility that translate into daily activities. They might include getting out of a chair more easily, walking longer distances or feeling steadier on uneven ground. These changes can be subtle at first, but they add up. Tracking them — whether mentally or in a journal — helps reinforce progress. Noticing a flight of stairs feels less challenging than it did a month ago is a powerful indicator that fitness efforts are paying off.
Making It Personal Everyone’s milestones look different. For some, it may be walking around the block without rest. For others, it’s lifting a grandchild or returning to a favorite hobby. The important thing is to identify goals that are meaningful and realistic. Working with a fitness professional or health care provider can help tailor a plan that supports those goals while accounting for individual needs and limitations.
A Broader View of Success While weight can be one measure of health, it doesn’t tell the whole story. Building Everyday Strength Strength, flexibility, balance and endurance all contribute to overall wellFunctional fitness focuses on movements that mirror real-life tasks. being — especially as people age. By recognizing and celebrating non-scale Exercises like squats, step-ups and carrying weights mimic sitting, climbing victories, individuals can build a more positive relationship with fitness. and lifting, helping build the strength needed for independence. Over time, Each small success becomes a reminder that progress is happening, often these exercises can make routine activities feel easier and safer. Carrying in ways that matter most for living an active, independent life. laundry, gardening or reaching for items on a shelf become less of a strain, goskagit.com
ACTIVE LIFESTYLES 2026
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Flexibility and Range of Motion Gardening encourages a wide range of motion. Reaching across a bed, twisting to pull weeds or stretching to trim a branch challenges flexibility. Over time, these movements can help reduce stiffness and improve joint mobility. Working at different heights — ground level, waist-high beds or vertical trellises — keeps the body moving in varied ways, which is beneficial for overall function. Building Endurance Time in the garden often adds up without feeling like a workout. An hour spent planting or tending beds can provide steady, moderate activity that supports cardiovascular health. The pace can be adjusted, allowing for breaks and rest. Because gardening is typically done outdoors, it offers the added benefits of fresh air and a change of scenery, which can boost mood and energy.
Gardening as Exercise A
garden doesn’t just grow vegetables and flowers, it builds strength, too. The steady rhythm of planting, weeding and raking engages the body in ways that mirror everyday movements, making gardening a natural form of functional fitness for older adults. It’s a purposeful, low-impact activity that supports flexibility, balance and endurance, all while producing something tangible. Unlike structured workouts, gardening blends movement with meaning. Each task contributes to a goal, which can make it easier to stay consistent and motivated.
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ACTIVE LIFESTYLES 2026
Staying Safe While You Grow As with any physical activity, a few precautions can help prevent strain or injury. Warming up with gentle stretches, using proper body mechanics and alternating tasks can reduce stress on muscles and joints. Supportive tools — such as long-handled weeders, kneeling pads or raised garden beds — can make tasks more comfortable and accessible. Staying hydrated and working during cooler parts of the day can help avoid fatigue.
Strength in Everyday Tasks Cultivating Well-Being Many common gardening activities involve Gardening offers more than physical benefits. lifting, carrying and bending, movements that It can reduce stress, encourage mindfulness and translate directly to daily life. Filling a watering can, hauling soil or pushing provide a sense of accomplishment. Watching plants grow from seed to harvest reinforces a wheelbarrow builds upper- and lower-body the connection between effort and reward. For strength. Squatting or kneeling to plant and weed engages the legs and core, helping maintain older adults, gardening is a reminder that fitness doesn’t have to happen in a gym. Sometimes, mobility and stability. Even lighter tasks, like pruning or harvesting, it’s found in the soil, one movement at a time, nurturing both the body and the spirit. work the hands and arms, supporting grip strength and coordination.
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Staying Safe: Effort vs. Injury
and keep the body o pain, no gain tenderness a day or two doesn’t feel right during a workout, balanced. has long been a later. it’s best to pause A Smarter fitness mantra, but for This type of and assess. Slowing Approach to older adults, it can send discomfort is down, modifying the Fitness the wrong message. usually temporary movement or switching For older adults, While some level and improves with the goal of exercise is of discomfort is movement, stretching to a different activity can help prevent not to push through a normal part of and time. It’s a sign Listening to your body, respecting its limits further strain. pain but to build building strength and that muscles are and responding to its signals can help keep Paying attention strength, mobility endurance, pain is being challenged and workouts safe and sustainable. In the end, the to form makes a and confidence over not a requirement for adapting. most effective fitness routine is one that supports difference. Improper time. Progress comes progress and ignoring alignment can place from consistency, not long-term health without unnecessary setbacks it can lead to injury. Recognizing along the way. extra stress on joints intensity alone. Learning to tell the Warning Signs and muscles, increasing difference between Pain that signals the risk of injury. When safe discomfort and a problem tends to in doubt, working with warning pain is an feel different. Sharp, a fitness professional important part of sudden or stabbing can provide guidance staying active and sensations are a clear and reassurance. healthy. cue to stop. Pain that worsens during Recovery Matters What ‘Good’ movement, lingers Rest and recovery Discomfort Feels beyond a few days or Like interferes with normal are just as important as the workout itself. During exercise, activities may also Allowing time for it’s common to feel indicate injury. muscles to repair helps muscles working. This Other red flags may show up as a mild include swelling, joint build strength safely. Gentle stretching, burning sensation, instability, numbness Discover our extensive collection of unique diamond and gemstone hydration and adequate fatigue or a sense of or tingling. These jewelry, ready to wear, and custom designs. We also offer fine sleep all support this effort, especially when symptoms suggest tableware, giftware, and barware, including the largest Waterford process. trying a new activity that something more crystal selection in the Northwest and Simon Pearce, blown from Alternating between or increasing intensity. than muscle fatigue is Vermont. After a workout, some happening and should different types of activity, such as people experience not be ignored. 7th & Commercial in Anacortes, Washington strength training, delayed onset muscle burtonjewelers.com • 360-293-6469 • info@burtonjewelers.com soreness (often called Adjusting in the walking and flexibility Hours 10:30am - 5:00pm, Tuesday - Saturday work, can reduce DOMS), which can Moment repetitive strain cause stiffness or If something
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ACTIVE LIFESTYLES 2026
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Work Toward Better Posture P
osture often changes gradually over time. Hours spent sitting, natural muscle loss and everyday habits can lead to rounded shoulders, a forward-leaning head or a curved upper back. While these shifts are common, they aren’t inevitable and they can have a real effect on comfort, balance and overall mobility. The good news is that posture can be improved at any age. With a few targeted exercises and mindful adjustments, older adults can stand taller, move more easily and reduce strain on the body.
Why Posture Matters Good posture isn’t just about appearance. It helps distribute weight evenly, reducing stress on the spine and surrounding muscles. When alignment is off, certain muscles work harder than they should, often leading to stiffness or pain — especially in the neck, shoulders and lower back. Posture also plays a role in breathing and balance. Standing upright allows the lungs to expand more fully and helps the body stay centered, which can lower the risk of falls.
When sitting, aim to keep feet flat on the floor, shoulders relaxed and ears aligned over the shoulders rather than jutting forward. When standing, imagine a line running from the top of the head down through the spine, keeping weight evenly distributed on both feet. For those who spend time at a computer or reading, raising screens or materials to eye level can help prevent the head from tilting downward for extended periods.
Strengthen What Supports You Improving posture starts with strengthening key muscle groups. The upper back, shoulders and core all help hold the body in proper alignment. Exercises like gentle rows with resistance bands, shoulder blade squeezes and wall angels can help counteract forward rounding. Core-strengthening movements, such as seated marches or pelvic tilts, support the spine from the front and sides. Flexibility is just as important. Stretching the chest and the front of the shoulders can help release tightness that pulls the body forward. Simple doorway stretches or clasping hands behind the back and gently lifting the arms can open up the chest area.
Move with Awareness Incorporating posture checks into daily routines can help build awareness. Pausing occasionally to reset alignment — rolling shoulders back, lifting the chest slightly and engaging the core — can make a noticeable difference over time. Activities like yoga, tai chi and Pilates are particularly helpful, as they emphasize alignment, balance and controlled movement.
Small Adjustments, Big Impact Daily habits play a significant role in posture. Paying attention to how you sit, stand and move throughout the day can reinforce the benefits of exercise. 6
ACTIVE LIFESTYLES 2026
Standing Tall for the Long Term Improving posture is a gradual process, but even small changes can lead to less discomfort and greater ease of movement. Over time, better alignment supports both physical health and confidence, helping individuals feel steadier, stronger and more comfortable in their bodies. Standing tall isn’t about perfection. It’s about creating habits that support the body’s natural structure, making everyday movement feel a little lighter and a lot more supported. goskagit.com
Volunteerism After Retirement
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etirement no longer means slowing down for many older adults. Many view retirement as an opportunity to give back to their communities through volunteering. Older adults continue to play an important role in strengthening local organizations and mentoring younger generations, while staying active, connected and purposeful. A wide variety of local organizations — including schools, hospitals, nonprofits, churches, and civic groups — rely on older volunteers and value the experience and stability they bring. Why Volunteer The personal benefits of volunteering after retirement can include feeling a sense of purpose, staying connected socially, mental stimulation,
improved emotional well-being and physical activity. Retirement can be a time of reinvention. Volunteering allows seniors to explore new interests. In addition, volunteerism helps strengthen community connections across generations, as you share lifelong skills and knowledge with younger people. Volunteer roles often offer flexible schedules and allow you to meet new friends who share similar interests. Where to Donate Your Time No matter what talents and experience you have to share, you will find an opportunity to volunteer. Because seniors are typically reliable volunteers who offer patience and professional experience, many community organizations actively recruit retirees for leadership and volunteer roles. Check with local schools and libraries for opportunities to read with students. Nonprofit mentoring programs often depend on older adults to help shape young minds. If you’re interested in caregiving, consider volunteer at a local hospital. Food pantries are always looking for assistance, and church outreach programs can allow you to share your faith. Museum docents can share their love for history, culture, science or art. Pass on your love of animals by volunteering at an animal shelter, or help fellow veterans through veterans organizations. Community theaters, historical societies and environmental groups are other places to offer your services. Retirement today is increasingly defined not by stepping away from community life, but by finding meaningful new ways to stay involved.
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ACTIVE LIFESTYLES 2026
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he foods seniors eat provide the fuel needed to stay active, maintain strength and recover from exercise or daily activities. Without proper nutrition, energy levels can decline, making it more difficult to older. Seniors need participate in activities specific nutrients to that support healthy help maintain muscle aging. mass, bone health, Healthy eating heart health and can become more hydration, as well as to challenging for help manage chronic seniors due to conditions such as changing appetites, diabetes or high blood dietary restrictions, pressure. fixed incomes or Seniors often need the adjustment to more protein, fiber, cooking for smaller calcium, Vitamin households. D and potassium. Local businesses and Consult with a local community nutritionist, dietitian resources can make or health care provider healthy eating easier, about the diet that’s more affordable, and right for you. more enjoyable. Local Resources Why Nutrition Supporting Matters More Healthy Eating with Age Look to local Nutritional needs farmers markets for change as people get
Healthy Eating, Healthy Aging
@ Depot Arts Center 611 R Ave Anacortes WA anacortesfarmersmarket.org
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ACTIVE LIFESTYLES 2026
fresh produce. Local Get into the habit grocery stores might of buying smaller offer senior discounts portions, and choose or delivery. You simple, nutritious can even grow your recipes to avoid own produce in a wasting ingredients. community garden. You can use meal Senior center lunch prep containers to programs and Meals portion out meals for on Wheels programs several days from a also help seniors access larger batch. Consider healthy food. using a vacuum sealer to keep produce or Cooking for One meats fresh longer. or Two Without Waste Managing Dietary Many seniors face Restrictions While challenges when Staying Active cooking smaller Many older adults portions, as they may live with chronic be used to cooking for health conditions such a large family. as diabetes, high blood Cooking and pressure, heart disease freezing meals in or osteoporosis, batches can be helpful. making nutrition an important part of managing their health. Main Season: Because many seniors take Saturdays medications that May-October can affect appetite, Live Music, digestion or nutrient 9am-2pm absorption, it is Local Now expanded onto important to discuss Produce, dietary changes with a the New Maritime Plaza, across from Cap Sante Marina! & PNW health care provider or 2026 Holiday Market: registered dietitian. Crafters November 21, 10-3
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