By Chelsea Reinberg

Exercising is an essential piece to living a healthy life and feeling your best. Being physically active supports good mental and physical health and helps to keep you independent and mobile as you age.

Despite these benefits, nearly 28% of adults 50 years and older are inactive. This number is even higher for those 75 years and older, with more than 35% reporting inactivity.

Whether you are new to exercise, starting back up after the cold winter months or even a seasoned pro, it is important to identify your motivation and reason why you exercise. Maybe it is to keep up with grandkids. Maybe it is to prevent disease, or maybe it is a time for you to socialize with others.

Whatever the reason, understanding your “why” for exercise helps you stay on track to achieving your goals and meeting physical activity guidelines. The recommendation for adults is 150 minutes (2.5 hours) of moderate-intensity aerobic exercise, like brisk walking, or 75 minutes of vigorous-intensity aerobic exercise, like running, and two days of strength training each week.

Before you lace up those shoes and head outside to get your body moving, there are a few things that you need to remember to exercise safely.

First, if you have certain health conditions that may be impacted by physical activity, speak with your health care team prior to engaging in activity to ensure your safety.

Second, always warm up and never for get to cool down and stretch after. Properly warming up about five minutes before an activity gets the blood flowing and prepares the body for activity. Cooling down after an activity helps bring the heart rate and blood pressure back down to normal and stretching can keep your muscles flexible and maintain good range of motion. Both the warm up and cool down are critical to preventing injury.

Third, invest in a good pair of shoes. Select shoes that are comfortable and provide adequate support. Proper shoes will provide comfort, enhance balance, and support the body to protect it from injury.

Lastly, while it is not too warm out yet, we know that the sun will soon be scorching down, and the temperatures will be rising. Remember these key things when being active outside during the warm weather.

• Limit your exposure or avoid exercise outdoors if it is very hot or humid.
• Drink plenty of fluids. This is important all year round, but it is especially important when it is warm out. Older adults have less water in their bodies and have a diminished ability to recognize thirst, so you may not recognize that you are dehydrated while exercising in warm weather.
• Wear fabrics that are light in color , loose-fitting and made of natural fabrics. Dressing in layers allows you to remove clothing as your body warms up and the air temperature warms up.

If you love walking, consider joining the Walk Kansas health initiative! Walk Kansas is an 8-week walking program designed to help you lead a healthier life. Walk Kansas 2024 starts March 31 and ends May 25.

Registration opens March 1. Gather up your family and friends and build a team of six people to go on the journey with you or sign up as an individual. All ages are welcome to participate! Did you know that having an activity partner can help motivate you and keep you accountable to achieve your activity goals? To learn more and register (after March 1), visit walkkansas.org.

Questions? Contact 913-715-7000 or foodhelp@jocogov.org.

Chelsea Reinberg is the nutrition, food safety and health agent at the Johnson County K-State Research and Extension Office.