Probably the simplest of all exercises that help you lose weight, but maybe walking is even the most effective.. Stand apart with your feet slightly wider than your hips and keep your knees slightly bent. Then turn to the right side of the room and step back with your right foot. You can choose here whether you want to bend your knees and sink into a squat or not.
Then turn back to the front of your room and step up with your right foot to point forward.. Next, tap the floor with your right toe and push your right arm forward. Then tap the floor with your left toe and push your left arm forward. Then turn to the left and step back with your left back and repeat the sequence.
Water aerobics is an exceptional weight loss exercise, as water forces muscles to work with more resistance, while its buoyancy provides extra support for your muscles and joints (highly recommended for seniors struggling with joint pain, arthritis, and other joint problems). It stimulates the entire body muscles, improves blood circulation, improves flexibility, range of motion and helps to lose belly fat. The best water aerobics exercises are push-ups in standing water, aqua jogging and flutter pedaling. Many exercises help you burn fat, but the best weight loss exercises for seniors involve the upper and lower body.
This includes 2 lower body exercises and 2 upper body combination exercises. Marching is a wonderful weight loss exercise. It’s easy, natural and an exercise we can all do without thinking. Just raise your knees and swing your arms and you’re ready to go.
Step jacks affect your upper and lower body. This exercise allows for wide arm movement, increases your heart rate and increases your breathing. Quick Feet brings focus back to the lower body. The large muscles of the legs require a lot of energy, burn the calories and reduce the fat..
The changing range brings focus back to the upper body to really get your heart going.. This exercise can be done in a chair or standing. Start pedaling by bringing your knees higher than a normal stride while swinging your arms. Keep your trunk tight, chest raised, chin up.
Start on a chair or stand with your feet close together.. Step aside and raise your arms to the sides and up. Return to the starting position and continue the movement by stepping in the other direction, this time raising your arms in front of your torso and then returning to the starting position. Keep trunk taut, ribs raised and shoulders.
Start in your chair or standing. spread your feet slightly wider than shoulder width apart. Quickly start kicking your feet and lift them up as soon as they touch the ground. One of the least stressful and accessible forms of exercise is walking..
Walking is more challenging for some seniors than others, so distance and step goals differ from person to person. For the general population, 10,000 steps per day are recommended for a healthy lifestyle, but people with walking difficulties or joint pain may settle for a smaller number as a goal. A PLOS One study found that walking 10,000 steps reduced ten-year mortality prospects by 46%. Walking promotes a healthy lifestyle while strengthening muscles and lowering the risk of heart disease, stroke, diabetes and colon cancer.
Muscle loss can be devastating and debilitating for older adults. Around a third of seniors live with severe muscle loss, which can lead to hormone problems, reduced ability to metabolize protein, and other problems. Bodyweight training is one of the best ways to counter the effects of muscle atrophy in older adults. One of the main benefits of bodyweight workouts is affordability.
The materials required for bodyweight training are minimal. Most bodyweight workouts require workout clothes and a mat to soften impact on the ground.. Even for seniors, exercise can help reduce the risk of osteoporosis, control blood pressure, maintain balance and improve mood. When self-reliance is a priority, exercise is one of the best ways to maintain older adults’ independence. Dumbbell exercises are some of the best ways for seniors to train strength if done with the right precautions..
Like water aerobics, chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance and flexibility. These are all important health issues for seniors. Strength training is not recommended for absolute beginners, it is an effective weight loss technique for seniors who are comfortable with extra weights. Yoga is a very suitable workout for seniors, as it has relatively low impact and has many invaluable health benefits.. In addition, these exercises are great for strengthening your core, improving posture, agility and balance.
There’s also a good chance that the exercises you used to be used to might not be ideal for older adults.. Simple body weight exercises such as squats, ischial extensions, step-ups, sitting twists and toe raises are easy body weight exercises seniors can do. Losing weight combined with exercise is the best way for seniors who are worried about stopping their march into weakness and frailty. This form of exercise is becoming increasingly popular among seniors due to the relatively cheap upfront cost of materials, making resistance band training ideal for home workouts.
A healthy body is likely to mean a healthy mind, and seniors who exercise regularly have improved cognitive health, according to research from NCBI. Before you start any exercise program, it’s important to consult a doctor to make sure you’re healthy enough for exercise and which exercises are ideal for your current fitness level. It’s also one of the most effective ways to lose weight, provided you have your doctor’s permission for strenuous exercise..
- Weight Loss Exercise for Seniors
- The Best Weight-Loss Exercises for Anyone Over the Age of 50 | livestrong