Stretching

While most of us enjoy a good, long stretch after waking, taking this one step further and enjoying a stretch class designed for seniors could help you enjoy better physical and mental well-being. According to the Columbine Health Systems' Center for Healthy Aging, everyday activities, such as driving and watching TV, can contribute to painful, stiff muscles. Fortunately, regular stretching combats this issue while offering the following benefits:

• Improved flexibility
• Greater range of motion
• Improved blood flow to muscles
• Reduced stress

Regular yoga and Pilates classes can be excellent options for active seniors, but they aren't the right choice for everyone. The LifeStream at Sun City fitness team offers chair stretching and yoga sessions to help you learn to stretch your muscles safely and effectively. These classes are suitable for all our independent living community members, but they can be particularly beneficial if you experience balance or mobility issues and want to feel secure and supported while you exercise.

Volleyball

Most of us associate volleyball with a day at the beach, but there's sound scientific evidence suggesting this sport could be a great way to stay active as an older adult. In China, researchers have studied the effects of light volleyball, an adapted version of the game that uses a lighter ball and a smaller court to prevent overexertion. A 2018 study found regular light volleyball participants experience better cardiovascular endurance, enhanced upper-body strength and a greater level of enjoyment when taking part in physical activity.

If you're concerned about balance and mobility during sports, chair volleyball can be an excellent alternative to the standing version of the game. Playing chair volleyball can help you improve your physical strength and coordination while enjoying time with teammates. In fact, research shows that participating in any community sport activity reduces the risk of mental health problems, improves life satisfaction and boosts overall health outcomes. To help you reap the benefits, we feature chair volleyball regularly in our independent living activity schedule.

Walking

Walking is an accessible, free wellness activity with a proven track record for improving senior wellness. HealthinAging.org lists multiple benefits of walking for older adults, including:

• Weight management
• Improved cardiovascular health
• Reduced risk of diabetes and osteoporosis
• Increased balance
• Reduced risk of falls

While around 30 minutes a day is an ideal target for improving your health, starting with just a few minutes a day and gradually increasing the duration as your fitness improves is a safe and effective approach if you've been inactive for a while. Wear supportive shoes, stay hydrated and use a cane or walker if needed to stay safe and secure while enjoying a stroll around our beautiful landscaped grounds.

If your fitness level is already good, many destinations around Sun City offer beautiful walking trails for adventurous seniors. For example, Lake Pleasant Regional Park boasts 20 miles of scenic paths alongside excellent nature watching and fishing opportunities.

Personalized Fitness

Whether you have a specific goal in mind or simply want to improve your baseline fitness, our well-being team can design a personalized exercise plan to suit your unique needs. We carefully consider your existing health needs and strengths and explain how to perform exercises correctly for maximum benefit.

Before starting any type of exercise, it's essential to make sure it's suitable for you. Your doctor can advise you on the safest way to exercise for your health, balance and mobility needs.

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