YMCA encourages older adults to ‘ENGAGE AT EVERY AGE’

By Celeste Edenloff Alexandria Echo Press

This summer, the Alexandria Area YMCA is emphasizing the importance of being active and involved, no matter where or when you are in life. Community residents are encouraged to develop behaviors that are crucial to healthy aging, including healthy eating, increasing physical activity and social interaction – especially those adults over the age of 50.

Adults 50 years and older currently make up more than 30% of the U.S. population, and will soon represent 45% of all Americans. The U. S. Centers for Disease Control and Prevention suggests that adults 50 and older have a 70% chance of developing at least one chronic disease. While these numbers seem daunting, the good news is that making small lifestyle changes that include increasing physical activity, eat- ing healthier and staying active socially can help older adults live better.

“Due to COVID-19’s potential effect on our older members, we know that many have been staying home for their health,” said Tammi Pauly, wellness coordinator for the Alexandria Area YMCA. “If you need help, support or just a place to get started, community-based organizations like the Y provide the needed guidance to help older adults age well.”

“Due to COVID-19’s potential effect on our older members, we know that many have been staying home for their heath. If you need help, support or just a place to get started, communitybased organizations like the Y provide the needed guidance to help older adults age well.”

The Y offers many ways for older adults to live healthier including the YMCA’s Blood Pressure Self-Monitoring Program or EnhanceFitness.

- Tammi Pauly, wellness coordinator, Alexandria Area YMCA

Starting in September 2023, the Alexandria Area YMCA will be offering a Blood Pressure

Self-Monitoring Program that helps adults with hypertension lower and manage their blood pressure. The program focuses on regular monitoring of one’s blood pressure at home using proper measuring techniques, individualized support and nutrition education in an effort to reduce blood pressure and improve their quality of life.

Revised blood pressure guidelines from the American Heart Association mean that nearly half of all Americans (46%) have high blood pressure. Research shows that the simple process of checking and recording your blood pressure at least twice a month over a four-month period, along with regular physical activity, proper nutrition and reducing sodium intake, may lower blood pressure in people with high blood pressure.

Nationally, the YMCA’s Blood Pressure Self-Monitoring Program is available at more than 600 locations in 40 states and, thanks to generous support from the CDC’s Heart Disease and Stroke Prevention division. To date, participants have lowered their systolic blood pressure by an average of 11.1 mmHg between initial and final readings.

The Alexandria Area YMCA also offers EnhanceFitness, a 16-week evidence-based physical activity program proven to increase the physical, mental and social functioning of older adults – particularly those with arthritis.

According to the CDC, 52 million Americans have arthri- tis, including about half of all adults over age 65. Almost 23 million Americans report that arthritis limits their physical activity. Research has shown that low-intensity physical activity performed on a regular basis can reduce pain, improve functioning, elevate mood and delay the onset of disability.

Participants in EnhanceFitness attend three, one-hour classes per week taught by certified Y instructors. Classes feature proven aerobic, strength training, balance and flexibility exercises that are safe, effective and modifiable for a variety of fitness levels. In addition to physical benefits, the program provides a fun, social atmosphere that fosters relationships between program participants.

As a leading nonprofit dedicated to improving the nation’s health, the Alexandria Area YMCA offers the following tips to encourage older adults to live healthier lives.

Have fun with your food. Eating healthy doesn’t have to be boring! Have fun with your fruits and vegetables by trying them fresh or frozen. Find a new recipe that uses a different source of protein or find a way to incorporate fish or beans into an old favorite. Remember as you age, it’s important to eat a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and lean meats to help your body get the necessary nutrients.

Fill up on fiber and potassium, hold the salt. As you age, your body needs more fi- ber-rich foods to help it stay regular. Aim for a variety of colorful foods on your plate (i.e. fruits and veggies) to keep fiber-rich foods a part of your diet. Additionally, increasing potassium along with reducing sodium or salt may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.

Get active. Physical activity is safe for almost everyone, and the health benefits far outweigh the risks. Regular physical activity is one of the most important things older adults can do for their health. It can prevent many of the health problems that seem to come with age (such as osteoporosis and arthritis) and reduce the risk for developing, or help manage, depression, diabetes, heart disease, stroke and certain kinds of cancers. For older adults who have chronic conditions that hinder their ability to be active on a regular basis, some physical activity is better than none, and older adults who participate in any amount of physical activity gain some health benefits.

Tweak your routine. To get the recommended 30 minutes of daily physical activity, change your routine to 10-minute sessions throughout the day. For example, stand on one foot while brushing your teeth to increase balance, and do squats while washing dishes to increase strength. Make sure you can grab hold of something to maintain balance—safety

Tammi Pauly Wellness Coordinator, YMCA

first! To increase your cardio, take the stairs instead of the elevator or park farther from the entrance to work. When sitting in front of the TV, march during commercials or do some light stretching to break up sitting for long periods.

Get social. Socialization is an important part of aging. As we get older, it’s important to be active socially to stay healthy. Take a walk with a friend or a neighbor, join a book club or volunteer at your local pet shelter or local Y. Social interaction provides meaningful engagement, builds relationships, enhances a sense of belonging and provides opportunities for involvement—all resulting in greater bonds and a stronger sense of community. Being connected to the community keeps you healthy!

For more information on how you can live a healthy, active life, visit alexandriaymca. com, or call 320-834-9622.