Wellness Within Reach: Simple Steps to Better Physical Health

When it comes to feeling your best, it’s about more than how long you live. It’s also about how well you live. That’s the idea behind a healthspan: the number of years you live in good health without serious illness or limitations. And while your definition of “good health” may be personal, it often comes down to being able to enjoy your daily life, stay active and do what you love. 

You don’t need a drastic overhaul to feel stronger, more energized and more in control of your well-being. Small steps can go a long way toward supporting your health. Here are some simple strategies you can implement to improve your sleep and stay active, which are key to supporting your health.

The Role of Sleep on Your Health

We all know that sleep is important, but did you know that your sleep requirements change over time? The National Sleep Foundation recommends that people over 65 get 7-8 hours of sleep per night, while those 18-64 should aim for 7-9 hours of sleep. However, averages don’t account for individual needs, so don’t worry if you need a bit more or less. 

Sleep is vital to many areas of health. Consistently poor sleep may be related to a higher risk of heart disease and high blood pressure and may make it more difficult to manage weight. The quality of your sleep also has an impact on your immune system. If you’re consistently sleep-deprived, it can be harder for your body to fight off infections and can also affect your quality of life, making it harder to enjoy activities you normally love. 

Getting quality sleep can help reduce your risk of anxiety and depression, while not sleeping well can exacerbate mental health issues. Just because you get the recommended amount of sleep doesn’t mean that the sleep you get will help you feel refreshed, rested and alert. For example, you may spend the night tossing and turning or waking up frequently. 

How can you ensure you’re getting restful sleep? Sleeping pills aren’t recommended for older adults because they can be more sensitive to the effects, and the drugs can stay in their bodies for longer. Instead, making minor lifestyle adjustments can be more effective.

Here are some strategies you can try:

• Try to limit caffeine to the morning hours only.

• Exercise during the daytime.

• Go to sleep and wake up at the same time every day.

• Make your sleep environment comfortable, such as by hanging blackout curtains to make the room dark and using a pillow that comfortably supports your head and neck.

• Use a white noise machine.

• Get out of bed and do something relaxing (such as reading) if you can’t fall asleep within 15-20 minutes.

Simple Ways To Keep Moving

There’s no one right way to incorporate physical activity into your daily routine. Small steps, such as going for a walk each day, provide a lot of benefits, and you can gradually increase your exercise type, duration and intensity as you're ready. 

Along with improving your mood, staying active can reduce your risk of developing conditions such as heart disease, stroke and type 2 diabetes and strengthen your bones and muscles. Staying consistently active — whether through exercising, doing household chores, climbing stairs or going grocery shopping — can help improve your physical function and reduce your risk of falling or injuring yourself if you do fall. 

To reap these benefits, you need at least 150 minutes a week of moderate-intensity physical activity. This could be as simple as walking, doing yard work or swimming for 30 minutes a day, five days a week. To help reduce your risk of falls and strengthen your bones and muscles, it’s important to include balance exercises, aerobics and strength training in your routine. 

Aerobic exercises include:

• Doing yard work

• Dancing

• Going for a walk

• Hiking

• Riding a bike

Exercises to strengthen your muscles and bones include:

• Lifting weights

• Using resistance bands

• Using your body for resistance exercises, such as push-ups or sit-ups

• Yoga

Balance activities to help prevent falling include:

• Standing on one leg (We suggest holding onto a chair to start with to help you balance.)

• Practicing walking backward

• Performing exercises dedicated to strengthening your legs, abdomen and back

Easy-To-Use Tools To Support Your Wellness Goals

Wearable wellness devices, such as Fitbits, Apple Watches and Oura Rings, can be simple, effective tools to help you stay in tune with your health. Whether you're already active or just starting to build new habits, these devices can make it easier to track your progress and stay motivated. Additionally, they’re easy to use. Simply wear them on your wrist (or, in the case of the Oura Ring, on your finger), pair them with your smartphone, and you’re ready to go. 

Each device offers slightly different features, but many include sleep tracking, daily step counts, heart rate monitoring, reminders to move and summaries of your overall activity. Some can even track your respiratory rate, temperature trends and stress levels.

For example, a Fitbit lets you choose a workout mode and will track your heart rate, duration of the workout and the estimated calories you burned during that session. You can also set goals, receive gentle prompts to move if you’ve been sitting for a while and review weekly summaries to see how your activity is adding up over time.

For older adults, these insights can be especially valuable and help you monitor your heart health, keep tabs on your sleep quality and stay consistent with physical activity. Plus, seeing your progress in real time can give you that extra nudge to take another walk or do a few stretches.

HumanGood communities offer plenty of wellness resources available on campus, such as fitness classes, healthy (and delicious!) foods served in the dining room, a fitness center with easy-to-use equipment and gorgeous walkable grounds with scenic paths. Contact your community today to find out more about the wellness resources available to you!