Exercise and diet are important components of a healthy lifestyle, and as we age, our needs change. A rising body of data shows how essential regular exercise is for elders, and how more seniors are choosing an active lifestyle over a sedentary one. We will discuss the advantages of exercise for elders, the best activities for seniors, and certain routines that may be harmful to their health.
Exercise improves balance in seniors:
Falling is a far greater problem for seniors than for kids. According to the National Council on Aging, a senior falls every 11 seconds and dies every 19 minutes. A regular fitness program lowers the risk of falling by 23%.
Exercise gives you extra energy:
Contrary to popular belief, inactivity exhausts you while activity rejuvenates you. Exercise increases endorphin release, which is related to pain relief and a feeling of well-being. Endorphins reduce stress, improve sleep, and make you feel more alive and active.
Exercise prevents and fights disease:
Heart disease, osteoporosis, depression, and diabetes are all prevalent and fatal among elderly people. Fortunately, living a more active lifestyle may help avoid or lessen the symptoms of many illnesses. Exercise may help you avoid illness if you are at risk for it.
Regular exercise benefits the brain:
The discovery that the mind and body are much more intimately connected is a significant breakthrough in health research. According to an NCBI study, seniors who exercise regularly had better cognitive health. Recent research from the Alzheimer’s Research & Prevention Foundation shows that regular exercise may cut your risk of Alzheimer’s disease or dementia by almost half.
Best Exercises
Exercise is important for older people, but where to start? Re-entering the active world after a long absence may be frightening. Your previous workouts may not be suitable for elderly people.
Consult your doctor before starting an exercise program to verify you’re healthy enough to exercise and to determine which activities are best for your current fitness level.
1. Water aerobics
Water aerobics has recently become a very popular type of fitness for all ages, but especially seniors. Water exercise is excellent for those with arthritis and other joint pains since the buoyancy of the water reduce joint tension. Water also provides natural resistance, removing the need for weights in strength training. Effortlessly increase strength, flexibility, and balance with water aerobics.
Senior water aerobics workouts include:
1. Aqua jogging
2. Flutter kicking
3. Leg lifts
4. Standing water push-ups
5. Arm curls
2. YOGA CHAIR
Chair yoga, like water aerobics, is a low-impact workout that increases muscular strength, mobility, balance, and flexibility. Chair yoga is an accessible type of yoga that puts less strain on muscles, joints, and bones.
Chair yoga has also been proven to enhance mental wellness in seniors. Regular chair yoga practitioners report improved sleep, less sadness, and an overall feeling of well-being.
Chair yoga for the elderly includes:
1. Overhead stretch
2. Seated cow stretch
3. Seated cat stretch
4. Seated mountain pose
5. Seated twist
3. Using resistance bands
Resistance bands are rubber strips that provide resistance to exercises while reducing bodily tension. Resistance band exercises are easy to utilize for beginners. Resistance band exercises are excellent for at-home fitness since the supplies are very inexpensive. These exercises also help improve posture, mobility, and balance by strengthening the core.
Seniors may use resistance bands for:
1. Leg press
Seniors may use resistance bands for 2. Triceps press
3. Lateral raise
4. Bicep curl
5. Band pull apart
4. Pilates
Pilates is a century-old low-impact workout technique. Pilates uses mats, pilates balls, and other inflatable equipment to help develop strength without the stress of higher-impact workouts. Pilates has been proven to help older people with balance, core strength, and flexibility.
Some excellent pilates exercises for seniors:
1. Mermaid swing
2. Side arcs
3. Food slam
4. Step-ups
5. Leg circle
5. Walking
Walking is a low-stress and accessible type of exercise. Walking is a difficulty for some seniors, therefore distance and step objectives vary. For a healthy lifestyle, 10,000 steps per day are recommended, although individuals with difficulties walking or joint discomfort may set a lower target. A PLOS One research showed that walking 10,000 steps reduced death by 46% over ten years. In addition to strengthening muscles, walking reduces the risk of heart disease, stroke, diabetes, and colon cancer.
Senior walking exercise ideas:
1. Find a moderate park trail
2. Find a walkable race to prepare for
3. Walk around a familiar building
4. Listen to an audiobook or a playlist while walking.
6. Weight training
Muscle loss may be distressing for seniors. Around a third of seniors have significant muscle loss, which may cause hormone issues, protein metabolism issues, and other issues. Bodyweight exercises are one of the greatest methods to combat muscle loss in older people. The low cost of bodyweight exercises is a major advantage. Bodyweight exercises need just workout clothing and a mat to cushion the impact with the floor.
Some excellent senior bodyweight exercises are:
1. Chair squats
2. Stepup
3. Bird dog
4. Lying hip bridges
5. Side-lying circles
7. Dumbbells
Strength training has been shown to help manage diabetes, osteoporosis, chest pains, and depression. Strength exercise boosts metabolism and improves glucose management. If done properly, dumbbell workouts are one of the greatest methods for seniors to build strength. Dumbbells help seniors develop muscles while increasing balance and flexibility.
Dumbbell exercises for seniors include:
1. bowed row
2. Extensor tricep
3. Bicep curl
4. Overhead press
5. Front raise
Elderly Avoidable Exercise
Many popular mainstream exercises aren’t suitable for seniors. These popular exercises are great for younger people trying to bulk up or lose weight quickly but may be harmful to older persons with joint discomfort, atrophied muscles, posture difficulties, or balance issues.
If you are above 65, you should avoid the following exercises:
1. Squats with dumbbells or weights
2. Bench press
3. Leg press
4. Long-distance running
5. Abdominal crunches
6. Upright row
7. Deadlift
8. High-intensity interval training
9. Rock climbing
10. Power clean
Exercise’s Health Benefits for Seniors
Because our biology changes as we age, seniors have various motivations for keeping fit. While physical exercise helps people of all ages, the advantages to seniors are greater. Physicians and experts advise elders to be active without overdoing it. Exercise helps older people live longer, healthier, and happier lives. You may exercise later in life for several reasons. Greater exercise equals more independence:
Regular exercise reduces dependency on others. Regular exercise improves an older person’s capacity to walk, wash, cook, eat, dress, and use the bathroom. Exercise is one of the greatest methods for older people to retain their independence.
Reference
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https://www.healthnfoods.com/article/practice-swimming-offers-variety-physical-benefits-2021/