We are a bit late to celebrate Active Aging Week. Designated by the International Council on Active Aging, Sept. 25 through Oct. 1 was our time to shine and celebrate our continued success keeping active.

Since we missed the official week, you have my permission to make any week in the next month Active Aging Week! Every day in the U.S., 10,000 people turn 65. Unfortunately as age increases, activity level decreases. Inactivity has grown to epidemic proportions and is a high risk factor for many diseases.

The American College of Sports Medicine recommends that most adults engage in moderate-intensity aerobic type activity at least 150 minutes a week. Two-to-three days a week should be devoted to resistance exercises for the major muscle groups. Also recommended for the actively aging population are coordination, balance and agility exercises. An inactive person can lose 3 to 5 percent of muscle mass a decade over age 30.

Arthritis affects more than 50 million adults and is found in more than 100 forms. The issues of pain and stiffness with arthritis tend to slow folks down which becomes a circle effect of more pain and stiffness. The best strategies for maintaining activity with arthritis are learning proper movement, weight management and proper education. If just beginning an exercise program meet with a physical therapist or personal trainer experienced in dealing with seniors and arthritis to learn the proper movement techniques to prevent strain on the joints or an increase in pain. Visit the arthritis foundation website for tips and techniques on managing activity with arthritis.

Exercise should be done on a regular basis on both good days and bad days, with modifications for discomfort and arthritis flares. The Arthritis Foundation suggests following the two-hour rule after activity. If you feel worse or have pain that lasts for two hours after your activity bout, then it is possible you pushed yourself a bit too far and need an adjustment. Your goal should be to feel better after you exercised than before. Ask yourself if you feel refreshed, energized and upbeat or tired, fatigued and worn out.

In fitness, even in the senior population, you will have the athlete and the group that does very little to no physical activity, with the majority falling into the maintenance category. Activities that are popular in the active senior venue are; walking, power-walking and running. Add some spice to your walk by adding slight inclines, vary speeds and walk for a few feet backward (if your balance and perception is good) or doing a few calisthenics every so often during your walk. Try cycling, either outdoors or an indoor cycle class, where you can receive instruction on proper posture and pedaling techniques.

Rowing can be done during the winter at your local fitness facility, and, with the resistance machine, is a total body workout. The pool offers a low-impact avenue for your entire activity plan and is excellent for cross-training. Swimming utilizing fins, paddles and kickboards or joining an aquatic aerobics class is highly recommended by the Arthritis Foundation. Tai chi, Pilates and yoga are excellent forms of muscular toning and endurance, stretching and flexibility and coordination and balance classes. Instructors are usually savvy regarding the needs of active seniors.

Most area fitness facilities subscribe to Silver and Fit, your insurance may augment the cost of joining. To observe our belated Active Aging Week, stay energized to make positive choices to begin, maintain or improve your fitness level. Try a new activity during this week and bring along a friend. Be sure to reward yourself for maintaining your movement goals!

— Robin Gaudette is the aquatics wellness coordinator at the Redmond Area Park and Recreation District. Contact her at robin.gaudette@raprd.org.