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.. 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.. Older women often experience pain due to arthritis and other health problems that make exercising difficult.. The Centers for Disease Control and Prevention suggests this period for generally healthy Americans aged 65 and over..
Meanwhile, the benefits of exercise on the heart and lungs help promote overall health and offset some risks of chronic illness and disease. Because accidental falls are a significant source of injury for many older adults, it’s important to include balance exercises in your exercise regimen.. 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..
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 women who are unable to use weights, exercises that involve their own body weight may yield similar results.. Exercise is important at all stages of life, but maintaining independence is important for seniors, among other things. Chair exercises are ideal for anyone, including seniors and anyone looking for ways to stay active as they age.
Although your older loved one’s exercise routine may change, they should still incorporate regular periods of physical activity into their day. When it comes to choosing the best strength training exercises for seniors, consider the activities necessary for daily life. 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..