Wear loose, comfortable clothing and well-fitting, sturdy shoes. Your shoes should have good arch support and a raised and cushioned heel to absorb impact. Make sure the shoes are designed for the type of physical activity you are going to use them for. Shoes are specially designed for walking, running, tennis or dancing, for example.
Aerobic exercise trains overall fitness and endurance; strength training helps build individual muscles and bones; balance exercises strengthen specific muscles that are responsible for maintaining balance, and flexibility exercises reduce stiffness and increase range of motion. So what exercise should you start with The best exercise for the elderly is one that you will continue to do and enjoy and that will not put you in a harmful situation where there is an additional risk of injury. Exercise has so many benefits for older people that it should definitely be part of every senior citizen’s lifestyle, whether retired or not. All of these exercises are important to develop well-rounded fitness, and it would be unwise to skip them.
While the intensity of the workout and the length of time you should train for at each interval depend on your individual condition, there are certain exercises that are generally beneficial for people of all fitness levels. For beginners, it’s best to start with moderate endurance exercises and build up to vigorous exercises with doctor’s permission. While senior centers and local gyms often offer workout classes specifically for the elderly, you don’t have to go to the gym to stay fit. If you want to include any of these exercises in your weekly routine, check with your doctor beforehand to find out which exercises are the safest for you.
Any senior citizen can create an effective low-impact exercise program at home simply by combining the following types of exercises. Brisk walking is a less intense type of aerobic exercise compared to jogging, but it is still a very beneficial exercise that increases your heart rate and makes your muscles work. We’ve all heard of that one silver-haired legend who still runs marathons (and faster timings than people half her age), but there’s no need to take such extreme measures to reap the health benefits of training. Tai chi is one of the best exercises ever conceived—it’s a low-intensity sport but has huge benefits for balance and flexibility.
Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising.