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. 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.. Brisk walking is a less intense type of aerobic exercise compared to jogging, but it is still a very beneficial exercise that increases your heart rate and makes your muscles work.
Brisk walking also has benefits over jogging as it has less impact on your joints. So if you have weak knees or ankles, brisk walking is a much better choice for exercise than jogging. Stationary bikes are easy to find in most gyms, including community centers. If you prefer to work out in the fresh air, there are also stationary bikes available in the fitness corners of some HDB properties.. Stationary cycling is a great form of aerobic exercise and the best part is that it has no effect on your joints, so the risk of injury is very low..
As with cycling, swimming is a great form of aerobic exercise because it doesn’t put a lot of strain on your joints as your body weight is supported by the water.. This makes swimming a great exercise for people who suffer from arthritis and osteoporosis.. In addition, the extra resistance that the water provides provides provides some strength training benefits.. Squats are a simple and effective way to maintain your daily dose of balance exercises..
You don’t need any equipment other than your body weight to perform a squat at first.. In this exercise, you need to lower yourself from a standing position to a semi-sitting position.. Squats are sometimes done wrong, so it’s important to monitor your shape. To keep your back straight when squatting, you can stretch your arms out in front of you.
Another variant of squat is to start from a sitting position on a chair and stand up slowly, with your arms extended parallel to the floor and not reaching for support.. Callisthenics are basically exercises that take your total body weight into account, and they’re a great way to train strength and balance.. The simplest forms of callisthenics would be push-ups for the arms (you can do them tilted to make it easier), sit-ups (get someone to keep your feet in place), and lunges where you take a big step forward from a standing position to a half-kneeling position while your back knee just above the ground floats. Yoga is a more structured practice of regular stretching exercises that also helps build muscle at the same time..
As you train your muscles to support your own weight during yoga, this stress won’t put too much on your joints. Therefore yoga is ideal for those who have problems with their bones or joints. Like tai chi, yoga classes can be a great way to make friends to exercise and bond with, and it also trains mental discipline and focus. 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. Exercise has so many benefits for older people that it should definitely be part of every senior citizen’s lifestyle, retired or not. Because accidental falls are a significant source of injury for many older adults, it’s important to include balance exercises in your exercise regimen.. Chair exercises are ideal for anyone, including seniors and anyone looking for ways to stay active as they age.
Seniors aged 65 and over should do at least 2.5 hours of moderate aerobic exercise (e.g.. B. fast walking). Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising.