This may include walking, swimming, cycling, and a little time a day to improve strength, flexibility, and balance. One of the most remarkable developments in health science is the realization that mind and body are much more closely connected.. A healthy body is likely to mean a healthy mind, and seniors who exercise regularly have improved cognitive health, according to research from NCBI. More recently, a study by the Alzheimer’s Research %26 Prevention Foundation showed that regular exercise reduces the risk of developing Alzheimer’s or dementia by almost 50%.
In recent years, water aerobics has become an extremely popular form of exercise for all age groups, but especially among seniors. Exercising in water is ideal for people with arthritis and other forms of joint pain, as the buoyancy of the water puts less strain on your joints.. In addition, water provides natural resistance, which means that weights are no longer required during strength training. Water aerobics improve your strength, flexibility and balance with minimal strain on your body.
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. Chair yoga is an accessible form of yoga that puts less strain on muscles, joints and bones than more conventional forms of yoga. As an added bonus, chair yoga has been shown to improve mental health in older adults. Regular chair yoga participants have better sleep quality, less depression, and report overall well-being.
Resistance bands are stretchy rubber strips that provide resistance to training and put less strain on your body.. Resistance band workouts are easy to use and accessible for beginners. 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. In addition, these exercises are great for strengthening your core, improving posture, agility and balance.
Pilates is a popular low-impact form of exercise that was developed a century ago. Pilates exercises emphasize breathing, alignment, concentration and core strength. Typically, mats, pilates balls, and other inflated accessories are used to build strength without the stress of higher impact exercises. Pilates has been shown to improve balance, develop core strength and increase flexibility in older adults. 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.. 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.. Exercise also improves muscle strength and bone density, which is especially important for women as they lose bone density faster than men after menopause.. For more information on retirement and senior living options, contact a senior lifestyle community near you.
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). Exercise and physical activity are not only good for your mental and physical health, but can also help you stay independent as you get older. 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.
When self-reliance is a priority, exercise is one of the best ways to maintain older adults’ independence. Exercise is important at all stages of life, but maintaining independence is important for seniors, among other things. Her favorites include bridges and boards for core and buttock activation, as well as squats or lunges for everyday activities.. There’s also a good chance that the exercises you used to be used to might not be ideal for older adults..
When it comes to choosing the best strength training exercises for seniors, consider activities that are necessary for daily life.
- How Older Adults Can Get Started with Exercise | National Institute on Aging
- 7 Best Exercises for Seniors (and a Few to Avoid!) | Senior Lifestyle