Physical activity is crucial for improving quality of life. Studies have shown that exercise can help reduce the risk of developing severe health conditions in the long run, including type 2 diabetes, cardiovascular disease, and stroke. Even older adults can benefit from moderate physical activity since an active lifestyle can help manage weight and lower blood pressure, crucial health indicators as you age.
Despite the benefits of staying active, only 40% of adults aged 65 and older reached the target for physical activity from 2021 to 2022, according to the results of Statistics Canada. To avoid the consequences of a lack of physical activity, experts recommend that seniors do outdoor exercises that can benefit overall health. However, it should be noted that outdoor exercise shouldn’t compromise sun protection. Here’s what you need to know:
Outdoor exercises for seniors
The Canadian Institutes of Health Research says that older adults avoid outdoor exercises like walking due to fear of falling and navigating uneven terrain, which can cause mobility loss and a sedentary lifestyle. However, walking outdoors can also yield physical and emotional benefits like strengthening your muscles, improving your balance, and reducing stress. Health experts are now encouraging more Canadian seniors to walk outdoors by launching the GO-OUT program, which aims to teach the basics of outdoor walking and build walking and balancing skills to improve confidence when exercising outdoors. Aside from walking, experts also recommend other outdoor activities like tai chi to improve upper and lower body strength and tennis to enhance cardiovascular endurance.
While these outdoor exercises can benefit your health, you also risk exposing your eyes and skin to harmful UV rays, so you shouldn’t compromise sun protection. Here are some sun safety tips to remember:
Eye and sun safety outdoors
Studies show that the eyes’ natural defenses become more fragile with age, making older adults more vulnerable to ocular damage caused by UV rays, such as macular degeneration and cataracts. Wearing prescription sunglasses during outdoor exercises is an effective way to avoid these risks, especially for seniors who need vision protection. Prescription sunnies with adjustable nose pads, like the Ray-Ban Clubmaster and Wayfarer, are suitable for moderate outdoor exercises. These prescription sunglasses ensure that wearers can still see clearly and comfortably without compromising eye health outdoors, helping seniors hit two birds with one stone.
Aside from the eyes, the skin also changes as you age, as it becomes thinner and its defense mechanisms are reduced, according to The Skin Cancer Foundation. This means that seniors are more prone to sustaining sun damage that can lead to skin cancer. Applying sunscreen before heading out for a brisk walk or moderate exercise can help reduce the risks of sun damage to the skin. Experts recommend using a broad-spectrum sunscreen with at least SPF 30, like Attitude and Birch Babe, for guaranteed protection against UV rays. Sunscreen should also be reapplied after sweating or swimming, as scientists advise.
Knowing the best time to exercise outdoors is also crucial to help seniors avoid the effects of intense sun damage. The UV index in Canada between 11 a.m. and 3 p.m. can be three or higher, which requires skin protection. Instead of risking UV damage when the sun is at its peak, you can exercise outdoors in the morning or late afternoon. Regardless of the time, it’s essential to ensure that you still put on your sun protection like sunglasses, sunscreen, and a sun hat to provide extra coverage for the skin around your face and neck.
The benefits of outdoor exercises for older adults cannot be overstated, as physical activity can help you maintain your health and reduce the risk of developing health conditions. Just prioritize eye and sun protection before heading outside for your overall safety. You can also be more proactive about your health by undergoing checkups regularly, eating a balanced diet, and managing stress so you can support your mind and body as you grow older.
