Outdoor fitness for the senior set

"People who have been active in the outdoors all their lives don't want to stop, just because they are older," said Jeanne Lutgen, age 70. "We're the tip of the iceberg, the baby boomers, and we're setting a new pace."

The retired teacher sets the pace on regular long-distance rides as part of Minnetonka Bike Club, organized through the city's Senior Center. The club pedals city, regional and outstate trails several times a week. On one October outing, her group pedaled 35 miles on the Lake Wobegon Trail in north-central Minnesota, but most trips are 10 to 20 miles.

Minnetonka's senior programs are light on the bingo and heavy on the great outdoors. "Our residents seem to really like spending time outside in nature, and that doesn't change as they get older, so we make sure we can help keep them active," says Steve Pieh, the city's senior services and activities manager. The senior center also offers canoe trips, a 70-plus softball league and moonlight hikes.

Lutgen has loved nature all her life. During her teaching career, she even taught teenagers at a Lake of the Woods wilderness camp. So spending time outdoors comes naturally to her. She just does it with a lot of speed and distance.

"I'm a cancer survivor, and heavy exercise is the best way to avoid more cancer," said Lutgen. She's stronger and fitter than she was in younger years — her doctors say she moves like a 30- or 40-year-old. She also says spending time outside helps her sleep well. In addition to the physical benefits, she says group outdoor recreation is an antidote to the social isolation that affects many seniors.

"We bike together, then we stop and have a beer together, and talk and laugh," she said. "How could you spend a better day in beautiful Minnesota?"

Nature is good for children. We know this intuitively and science backs it up. But we don't often hear about the ways nature benefits older adults. All the same things that grow healthy children — fresh air, sunshine, exercise and the beauty of natural places — keep us strong and even slow down the aging process.

A study by the University of Alberta School of Public Health found that higher levels of vitamin D correlate with better quality of life in older people, including fewer memory problems, better bone density and reduced symptoms of depression. Aside from physical benefits of soaking up sunshine, seniors who watch wildlife, tend gardens and exercise in natural settings experience a psychological lift.

"We are hard-wired to love nature," said Dr. Jean Larson, manager of Nature-Based Therapeutics Services at Minnesota Landscape Arboretum's Center for Spirituality and Healing. "We have come to learn there are things in nature that bring us health and well-being. Just like we need to eat fruits and vegetables to stay healthy, we need to be outside for our well-being."

Despite the benefits of outdoor exercise, as beautiful autumn days turn to dark and icy winter months, many older people are driven indoors by their fear of falling.

Mobility worries are no small matter. Organizations that work with seniors understand that adaptive equipment, such as comfortable canoe seats, and accommodating infrastructure, such as gently graded trails, can ease some of these concerns. The arboretum offers a tram for wheelchair users during the summer and paved trails designed for safe access in all seasons.

A little help and accommodation makes all the difference. Wilderness Inquiry provides trained guides and adaptive equipment to get people of all ages and abilities outside. The organization's outings include group hikes, camping trips, paddling excursions and dog sled tours. Wilderness Inquiry also offers a winter adventure near the Boundary Waters Canoe Area Wilderness with dogsledding and snowshoeing, both fine options for active seniors.

The organization supplies all the gear needed to participate, including a full array of high-tech gear in materials that may not have been available when older people first pursued outdoor activities. Staying comfortable is key to enjoying outdoor activities, and today's lightweight, waterproof, insulating gear helps people go farther.

Lutgen says learning to dress properly for the weather is a huge part of staying active, especially in winter. She also advocates for group activities, as there is safety in numbers. She does exercise at a health club indoors, but she still hikes or snowshoes every day when snow is on the ground — winter is no reason to take a break from nature.

"I didn't really start exercising outside like this until I retired, and now I can't imagine a day without it. It's made all the difference for me. I wish I'd started sooner."