The best exercises for seniorswater aerobi. In recent years, water aerobics has become an extremely popular form of exercise for all age groups, but especially among seniors. Older adults should engage in at least 2.5 to 5 hours of moderate-intensity aerobic activity per week, ideally spread over several days. Moderate intensity aerobic activities include brisk walking, cycling, swimming, dancing and nature walks.
Flexibility is important for independence, mobility and the ability to strengthen the body throughout its range of motion. Mims says flexibility is critical to reducing energy costs when standing and walking as you age. Stretches that target shoulders, hips and legs, body parts that often contribute to balance problems and gait compensations, are key.. Some can minimize the effects on the body during exercise for many reasons, including arthritis and joint pain..
For this reason, water aerobics has become a popular form of training for seniors.. It is a safe and effective way to work out for the whole body without traditional weights. Water aerobics helps build strength and endurance. Since most courses take place in shallow water, seniors who cannot swim can also participate. Typically gyms and community pools offer these classes. Popular water aerobic exercises include aqua jogging, leg lifts, including various balance and strength building programs.
For a low-impact workout, consider cycling and the elliptical. These may not be the first exercises that come to mind when doing low-impact exercises, but they are effective options as they deliver minimal impact to your joints and body. Both exercises are easy on your joints and your body in terms of impact. Cycling on the road and on a stationary bike are both viable options for low-impact workouts. When cycling on the road, you can use an electric bike for sports and also as an effective form of commuting.
The assistance provided by the motor helps through rough terrain and makes hills easier. To make your back and neck even easier, a recumbent bike is also a good alternative. Although it doesn’t look like a low-impact exercise, cycling is very easy on the joints as your body absorbs minimal shock from pedaling. You can ride a stationary bike at the gym or invest in a road bike to cycle around your neighborhood.. If an exercise bike is too hard for your back, neck and shoulders, try a recumbent bike instead. Unlike an exercise bike where you’re bent over the handlebars, a recumbent bike allows you to lean back with the pedals and handlebars right in front of you.
When it comes to choosing the best strength training exercises for seniors, consider the activities necessary for daily life. Exercise is important at all stages of life, but maintaining independence is important for seniors, among other things. We’ve put together 29 different exercises that are safe and challenging for seniors and older people. Meanwhile, the benefits of exercise on the heart and lungs help promote overall health and offset some risks of chronic illness and disease.
You can start with stretches in the first section and continue with balance exercises before moving on to more advanced exercises.. Exercise also improves muscle strength and bone density, which is especially important for women as they lose bone density faster than men after menopause.. Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising. Seniors aged 65 and over should do at least 2.5 hours of moderate aerobic exercise (e.g.. B. fast walking).
Read these articles previously published on the Go4Life exercise and physical activity website for the latest information on how exercise and physical activity can help you stay healthy as you age. Exercise is important for older adults (65 years of age and older) because physical activity makes it easier to perform daily living activities (ADLs), including eating, bathing, using the toilet, getting dressed, getting in or out of a bed or chair, and moving around the house or neighborhood, according to the U.. While all exercises are geared towards seniors, many can be adjusted to suit your needs with weights, repetitions, or durations. The fact that most tai chi practitioners after 50. Starting the age of 18 is a clear sign that it is a good form of exercise for seniors.
- How much physical activity do older adults need? | Physical Activity | CDC
- Exercises for Seniors: The Complete Guide | EVELO