While older adults may not interact with nature in the same ways they did earlier in life, connecting regularly with “green” and “blue” spaces (environments with running or still water) brings many benefits.1
Beneficios de las actividades al aire libre para las personas mayores
Seniors who walk about 2 hours per week had a lower risk of death than those who did not, according to a study by the American Cancer Society.2
Physical activity, in general, has been shown to improve obesity, type 2 diabetes, cardiovascular and mental illness and sleep quality as well as life expectancy.3 Being outdoors may boost these benefits. International epidemiological studies found that merely having access to nature lowers rates of cardiovascular disease, stroke, obesity and depression, and is associated with better immune function. 4
Hacer actividad al aire libre también puede beneficiar al cerebro. Hiking has been shown to directly benefit brain function, even in adults already experiencing mild cognitive impairment.5 Research indicates staying active lessens the effects of "brain fog" for those undergoing chemotherapy or with Long COVID symptoms, while promoting gray matter retention.6
Hiking provides the stress-reducing benefits of spending time in nature along with challenges to the hippocampus as well as spatial navigation and memory, all of which support neuroplasticity.7
Outdoor exercise also helps seniors get Vitamin D, which is important for bones, blood cells and the immune system.8 Sunlight supports serotonin levels, which may help to boost energy and maintain a calm, positive and focused mood. Hacer ejercicio al aire libre con un amigo también proporciona una oportunidad de socialización significativa. Relaxed outdoor activity may boost self-esteem, focus and creativity, too.9
Ideas de ejercicios al aire libre para personas mayores
Simply walking outside provides many benefits. The push of the wind and the uneven ground causes the body to use a variety of muscles and ask the brain to adapt to a subtly changing environment.10 A brisk 30-minute walk boosts blood flow, strengthens heart and bones, improves sleep quality and mental health and lowers the risk of dementia.11 Walking is 1 of the best forms of cardio exercise for seniors as it can be modified to match each individual's abilities. While walking does require good balance, it can still be effective for those who use a cane or walker.12
Tai chi is a series of slow, gentle, meditative movements that improve upper- and lower-body strength, flexibility and balance.13 It is particularly useful for helping improve the body’s awareness of itself in space, leading to a reduced risk of falls.14
Yoga classes are often offered outdoors and boost blood flow, ease arthritis symptoms, support the heart, improve sleep and lower stress.15
Biking is a non-impact activity that builds strength and cardiovascular health while working the muscles that maintain balance. Recumbent bikes may be best for seniors with back pain or increased risk of falls.16
Gardening is exercise! A regular gardening practice delivers the benefits of interacting with nature while moving the body enough to help prevent osteoporosis and lower the risk of diseases like cancer, type 2 diabetes, depression and heart disease.17
An 18-hole game of golf provides the opportunity to walk up to 4 miles.
Tennis with a well-matched partner builds cardio endurance and improves heart and lung health as well as blood flow.18
Swimming is a good, low-impact exercise that allows seniors to build cardio endurance while keeping stress on the body low. Water aerobics classes or even walking across a shallow pool provides benefits as well.19
Forest Bathing offers therapeutic effects for older adults, reducing blood pressure and inflammation.20 Called Shinrin Yoku in Japan, forest bathing simply means spending time in a forest environment. Studies show forest bathing can help boost energy, immune function, sleep quality and recovery time.21
Consejos de seguridad para actividades al aire libre para personas mayores
Along with consulting a doctor before beginning any new activity, important tips for outdoor exercisers include: 22
- Lleve una identificación e información de contacto en caso de emergencia, una pequeña suma de dinero en efectivo y un teléfono móvil.
- Manténgase alerta. No hable por teléfono y mantenga bajo el volumen de los auriculares.
- Hágase visible. Use ropa clara o de colores brillantes durante el día y material reflectante por la noche.
- Para reducir el riesgo de caídas, use calzado resistente que ofrezca una pisada adecuada para el terreno y la actividad.
- Elija senderos con gente y bien iluminados, con lugares donde pueda detenerse y sentarse cuando sea necesario.
Esté atento al tráfico:
- Camine durante el día.
- Vaya en dirección contraria al tráfico.
- Camine por una acera o sendero siempre que sea posible, y busque una superficie lisa y estable para reducir el riesgo de tropiezos.
- Cruce las calles por los pasos de peatones o las intersecciones y preste atención a las señales de tráfico.
- Nunca dé por sentado que los conductores que circulan se detendrán.
- Considere ir a parques urbanos que ofrecen senderos protegidos del tráfico de vehículos.
Si hace calor:
- Beba mucho líquido, como agua y jugos de fruta. Evite la cafeína y el alcohol.
- Use ropa de colores claros, holgada y de tejidos naturales y transpirables.
- Use varias capas de ropa para poder quitárselas a medida que aumenta la temperatura corporal.
- Conozca los síntomas de un golpe de calor y busque ayuda médica si es necesario.
Si hace frío:
- Tenga cuidado con la nieve y el hielo que pueden hacer que el terreno sea peligroso.
- Caliente primero los músculos.
- Use varias capas de ropa holgada para conservar el calor.
- Use un abrigo impermeable, como un gorro, una bufanda y guantes.
- Reconozca los signos de hipotermia y busque ayuda médica si es necesario.
Ya sea que haga ejercicio o no, priorice el contacto diario con la naturaleza. Simplemente sentarse en un parque o incluso cuidar unas macetas en la repisa de una ventana puede mejorar el bienestar mental. While exercise is important, and exercising outdoors is ideal, simply being outdoors at some point most days may increase quality of life for seniors.23
Go365 by Humana® makes wellness fun and easy. We help Humana Medicare members with Go365® on their plan reach health goals as well as take care of their physical and emotional health-allowing members to thrive at any age.
Los afiliados de Humana Medicare cuyo plan incluye Go365 pueden inscribirse en Go365 a través de
Go365 es un programa de recompensas y bienestar para todos los afiliados de Humana Medicare Advantage. Las recompensas no tienen valor en efectivo y solo se pueden canjear en la tienda Go365. Las recompensas se deben ganar y canjear dentro del mismo año del plan. Las recompensas que no sean canjeadas al 31 de diciembre se perderán.
Para conocer más acerca de Humana Medicare Advantage, llame para hablar con un agente de ventas certificado de Humana a través del 1-844-321-5843 (TTY:711), de lunes a viernes de 8 a.m. a 8 p.m. hora local, o visite
Si necesita inscribirse en Medicare Advantage o cambiar su plan fuera de los períodos habituales de inscripción en Medicare, la solución podría ser el período de elección especial (SEP). Para obtener más información sobre elegibilidad, visite la página de Humana:
Fuentes:
1Sarah Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age,” NEEF, last accessed October 19, 2022.
2Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
3Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
4Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
5Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
6Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
7Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
8Carmelita Swiner, “Health Benefits of Getting Outside,” WebMD, last accessed October 19, 2022.
9Swiner, “Health Benefits of Getting Outside.”
10Swiner, “Health Benefits of Getting Outside.”
11Michael W. Smith, “Safe Outdoor Exercises for Older Adults,” WebMD, last accessed October 19, 2022.
12Rachel Tavel, “A Guide To The Best Exercises For Seniors,” Forbes Health, last accessed October 19, 2022.
13Smith, “Safe Outdoor Exercises for Older Adults.”
14Tavel, “A Guide To The Best Exercises For Seniors.”
15Smith, “Safe Outdoor Exercises for Older Adults.”
16Smith, “Safe Outdoor Exercises for Older Adults.”
17Smith, “Safe Outdoor Exercises for Older Adults.”
18Smith, “Safe Outdoor Exercises for Older Adults.”
19Smith, “Safe Outdoor Exercises for Older Adults.”
20Hubbart, “Enjoy the Benefits of Outdoors at Any Age.”
21Swiner, “Health Benefits of Getting Outside.”
22“Safety Tips for Exercising Outdoors for Older Adults, “National Institute on Aging, last accessed October 2022.
23Hubbart, “Enjoy the Health Benefits of Outdoors at Any Age.”
Esta información se proporciona solo con fines educativos. No es lo mismo que una consulta, diagnóstico o tratamiento médico. Hable con su proveedor de servicios de salud si tiene preguntas o inquietudes.
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Consulte con su médico antes de comenzar una dieta o plan de ejercicios nuevos.
