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. 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. 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.. 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.. 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.. For example, when it comes to strengthening your back and improving your posture, rowing and other pulling movements are critical, but difficult if you don’t have exercise equipment on hand..
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.. Although your older loved one’s exercise routine may change, they should still incorporate regular periods of physical activity into their day. Exercise also improves muscle strength and bone density, which is especially important for women as they lose bone density faster than men after menopause.. When it comes to choosing the best strength training exercises for seniors, consider the activities necessary for daily life.
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). 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. They may also have health problems such as osteoporosis and arthritis that require them to look for safe ways to move.. Exercise not only helps the body stay fit and healthy, but also allows seniors to prevent illness and maintain independence.
When it comes to fighting age-related belly fat, a marker of overall health, Harvard research shows that strength training is more time efficient than cardiovascular exercise.. Older women often experience pain due to arthritis and other health problems that make exercising difficult..