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. Some great water aerobics exercises for seniors can include aqua jogging, leg raises, standing water push-ups, and dance aerobics. If you’re struggling with balance but are still trying to improve your overall strength, Chair Yoga is the best solution.. Like normal yoga, chair yoga makes poses more accessible, so no matter your strength, you can still benefit from better sleep, reduced depression, core strengthening, and all the other benefits that yoga can offer you..
A combination of aerobics, weight training, and balance and agility exercises can reduce the risk of age-related illness or injury. An active lifestyle is just as important for older adults as it is for younger people, perhaps even more so.. Making exercise — especially aerobics, weight training, and balance and agility training — part of your routine can help you live a longer and healthier life. Aerobic exercise — an exercise that gets the heart going and speeds up breathing — is important at any age.
Because accidental falls are a significant source of injury for many older adults, it’s important to include balance exercises in your exercise regimen.. 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.. Chair exercises are ideal for anyone, including seniors and anyone looking for ways to stay active as they age. For the general population, 10,000 steps per day are recommended for a healthy lifestyle, but distance and step goals depend on how mobile you are initially.
This information is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.. 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.. Pilates focuses on strengthening core stability, which is especially important for seniors to improve balance and improve mobility. 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.
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.. 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.. The best exercises for older adults include all physical activities that you can do safely and with your doctor’s approval. Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising.
- The 6 Safest and Most Effective Exercises for Older Adults – GoodRx
- Exercise and Seniors – familydoctor.org