Endurance exercises such as walking, dancing, and playing tennis support your breathing, heart rate, and energy. Walking is safe enough for most people, provided they still have pretty good mobility.. This activity offers cardiovascular benefits, and your loved one can increase the challenges associated with her workout routine by choosing a path that involves an incline or increasing her pace.. Your loved one can also run with light hand weights to further increase the benefits of this exercise to help her maintain a healthy weight and fitness level..
Dancing serves as both a source of social entertainment and a source of training. Your loved one can choose from a variety of different dance styles to learn. However, the ballroom tends to be a favorite for the slower moves and ability to get support from a partner. Dancing strengthens legs and provides cardiovascular training.
Learning the new steps can also strengthen the connection between your loved one’s body and mind. At first glance, many younger adults don’t know what physical training gardening can provide. Older women gardening can adjust the training level of their hobby by deciding where to plant the seeds. For example, gardening in the ground gives seniors a reason to bend and kneel, which increases their flexibility.
Seniors who opt for potted plants are still training their arms and shoulders while lifting watering cans and doing other tasks associated with caring for their plants.. There’s a reason swimming is called the perfect exercise in the world. Whether you’re doing a breaststroke, taking a water aerobics class, or playing Marco Polo with grandchildren, getting into the pool is a great way to improve your cardiovascular fitness while strengthening your muscles, says Victoria Shin, M, D. Not a swimmer? You can still benefit from water aerobics classes that take place at the shallow end of the pool, such as SilverSneakers %26 Splash..
And if you’re a confident swimmer, these 10 tips will help you get the most out of your swim training. With a holistic fitness approach, yoga helps build muscle strength, aerobic fitness, core stability and total body mobility, all of which are important for older adults, says David Kruse, M, D. And while yoga has little impact and is easy on your body’s joints, it’s still resilient, meaning you need to support your body weight in any posture. This is important to not only strengthen your muscles, but also your bones..
If you’re new to yoga, look for an introductory class that gives you the basics. SilverSneakers Yoga is made for older adults and provides a chair on which you can practice sitting or standing poses.. Restorative, Hatha and Iyengar classes are also great options. Talk to your instructor about physical limitations before you start.
Like yoga, Pilates is known for being a low-impact strength program, but its focus on core stability makes it particularly good for older adults, Dr.. An analysis in the European Review of Aging and Physical Activity found that participation in Pilates improves balance in older adults.. Most gyms offer pilates classes for first-time visitors. This is especially important for those interested in classes that rely on the “reformer,” a training device that uses springs, bars and straps as resistance.. You can also try this home pilates workout for a stronger core.
Even if you can’t find time for a structured workout, you probably have time to put one foot in front of the other to get where you need to go, Dr.. She recommends that most people take 10,000 steps a day, even on days when they’re not “working out”. Research in PLOS One found that people who increased their activity levels to 10,000 steps per day were 46 percent less likely to die in the following 10 years than people who stayed sedentary. Watch the video below to easily improve your walking training.
If you have bike trails near your house, you should plan regular bike rides with family or friends. Indoor cycling is another great option for those who don’t have access to hiking trails or when weather conditions aren’t ideal. Plus, with a stationary bike, you don’t have to worry about falling or wearing a helmet. Don’t qualify for SilverSneakers You can still get 200+ free SilverSneakers on-demand videos and stay in touch with us by creating your online account.
Physical activity reduces risk of heart disease, which is the leading cause of death for men and women in the United States, according to the Centers for Disease Control and Prevention (CDC). Choose one or two exercises for each major muscle group and complete one to three sets of eight to 15 repetitions, using a weight that is challenging but not too heavy.. They may also have health problems such as osteoporosis and arthritis that require them to look for safe ways to move.. Check out this pressure-friendly age chart for a quick overview of the recommended amount of weekly activity for adults.
Although your older loved one’s exercise routine may change, they should still incorporate regular periods of physical activity into their day. Your gym no doubt has a range of resistance bands ready to go, but these inexpensive and beginner-friendly exercise equipment is also perfect for working out at home, Dr.. Talk to a GP first if you haven’t exercised for a long time or if you have any medical conditions or concerns. Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising.
Whichever option you choose, the trainer will help you master the right form and build a solid foundation of practice knowledge that you can carry with you for years to come. SilverSneakers members can visit thousands of gyms and fitness locations across the country and take SilverSneakers LIVE online classes designed for seniors of all levels..
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