Great Exercises That Keep Seniors Strong and Healthy
Health, September 30 2020
Staying active as we age is one of the best ways to stay strong and healthy through the later stages of life.
Active lifestyles help seniors stay more youthful than sedentary lifestyles, thanks to the multitude of benefits that come with regular movement.
By keeping their bodies in motion, seniors can continue to build strength, improve flexibility, and prevent many diseases from forming. Doing so also helps seniors reduce their risk of becoming frail or disabled over time.
Active seniors are generally more independent as well and less likely to depend on other people.
They can more easily complete daily tasks such as walking, cooking, and going to the bathroom. Having this level of freedom can mean a lot to people who pride doing things for themselves without assistance.
Reducing the Risk of Falling with Exercise
Exercising can also help seniors improve their balance and reduce the risk of falling. Falling is a big problem for older people and can lead to a trip to the hospital.
In fact, older adults are treated in the emergency room for falling every 11 seconds, with injuries ranging from cuts and bruises to broken bones.
Fortunately, exercise is one of the best ways to prevent falls and may reduce the rate of falls by 23%, and the number of people who fall by 15%.
Choosing the Right Exercise Option
Thankfully, seniors have lots of great options to choose from when looking for a fun activity. It’s important to consider any physical limitations one may have when considering exercise options.
Check-in with your doctor before starting and find out if any activities are off-limits for your specific health situation. Aim for two to three hours of moderate exercise per week and try to stay consistent in the long-run.
So what are some great exercise options for seniors?
We’ve outlined a few that are excellent at counteracting diseases, improving brain function, and building strength. Consider these when looking for great ways to move!
Walking Keeps Seniors Young
You may be surprised to learn that a simple walk is one of the best ways to stay healthy and mobile well into old age.
Walking is great because you can decide upon the intensity level with every step you take. Some people walk at a steady pace for a long time while others walk fast and incorporate challenges like hills and steps.
Some of the amazing benefits of walking include:
- Improved flexibility
- Stronger muscles
- Lower risk of heart disease, stroke, diabetes, and /">cancer
- Better mood and reduced depression
- Stronger bones
- Better balance
- Higher energy levels
Walking can also be a social activity and provide important positive interactions that seniors need for their well-being.
Swimming to Protect Joints and Bones
Swimming is one of the best exercises in the world for all humans regardless of age.
It is an ideal option for seniors, as it can provide amazing cardiovascular benefits while reducing the stress placed on bones and joints. This can be very valuable for people with arthritis or osteoporosis problems.
Swimming strengthens muscles in the entire body and also provides mental benefits. Some great water exercises include:
- Flutter kicks
- Water jogging
- Arm curls
- Leg extensions
Water aerobics classes for seniors are a great way to get active and socialize with other people that are focused on building healthy habits. These interactions can do wonders for promoting new friendships and reducing loneliness in old age.
Strength Training & Body Weight Exercises
Research shows that one out of three seniors experiences severe muscle loss in their lives.
Thankfully, Bodyweight exercises are a great way to prevent muscle loss in the later stages of life and can also reduce abdominal fat that accumulates with age.
Strength training exercises with dumbbells can help seniors slow the aging process and build strong, resilient bodies.
If you’re just starting out, keep it simple and start with easy, low weight exercises. Make sure your doctor approves of any activities you embark upon to stay safe.
Some great dumbbell exercises for seniors include:
- Front raises
- Bicep curls
- Tricep extensions
- Overhead press
There are so many seniors out there staying young through exercise. Becoming stronger benefits both the mind and body while helping boost quality of life.
Joan MacDonald is 74 years young and stays healthy through regular strength training and exercise. Follow her on Instagram to gain some inspiration
Yoga Boosts Senior Well-Beings
Many seniors want to try yoga but find it too intimidating to start. However, there are many safe ways to practice yoga in old age and reap the benefits of this incredible activity.
Yoga can be customized to meet the needs of seniors afraid of injury and accidents. Some options include gentle yoga sessions, one on training, and chair yoga classes.
Practicing yoga can improve flexibility over time through the many different stretches the exercise incorporates. Increased flexibility makes it easier for seniors to perform daily tasks such as bending forward, playing with grandchildren, or gardening at home.
Seniors can also expect an increase in strength as yoga works all muscles of the body such as the abdomen, arms, and legs.
Yoga poses boost balance levels as well, which is very important for senior well-being.
Fortunately, yoga also has mental benefits that can reduce stress levels and bring a sense of calm and peace to seniors. Yoga incorporates breath work that is so important for lowering stress and improving mood.
Conclusion
In conclusion, there are many excellent exercise options for seniors to choose from.
By staying active, seniors can stay strong and flexible as they progress through the later stages of life. Exercises such as swimming, yoga, and strength training can provide important benefits to both the mind and body.
Getting older doesn’t mean you have to give in to a sedentary lifestyle. Stay active and keep moving to reap the many benefits of exercising!
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