Best exercises for seniors

Exercise is the ticket to aging at your best. It can be likened to an investment in yourself – the more you work out your heart and muscles now, the longer they’ll pay out. Who doesn’t want a few more healthy years? After all, consistent physical activity can help increase energy, prevent diseases and maintain independence as you grow older.

For key health benefits, seniors should get at least 150 minutes, or 2.5 hours, of moderate aerobic activity every week. Additionally, they should partake in muscle-strengthening exercises that incorporate all the major muscle groups – legs, back, hip, abdomen, chest – at least two days each week.

If 2.5 hours of physical activity sounds intimidating, remember, you can break it up throughout the week. It boils down to around 21 minutes each day. You can do that!

Some seniors believe that exercising is harmful for them, or it will be too hard on joints and muscles, so they decide not to do it. However, the real risk comes from failing to stay active.

“Many characteristics we associate with older age – like the inability to walk long distances, climb stairs, or carry groceries, are largely due to a lack of physical activity,” Dr. John Montgomery, a family physician in Florida. told caregiver.com.

Working out could be the healthiest part of your day! The older you grow, the more important physical activity is for maintaining senior wellness.

What are the most effective exercises for seniors?

1. Brisk walking is one of the simplest yet most beneficial activities. It is easy on your knee and ankle joints, and doesn’t put much stress on your hip or back. Regular brisk walking can lead to a healthy weight, enhance your balance and coordination, prevent or control conditions such as heart disease. If you find it boring or difficult, distractions can be helpful. Bring along an iPod or CD player, or schedule a walking date with a friend. Sometimes, getting out and smelling the fresh air is just what we need.

2. Yoga is a stress-relieving meditation and full-body workout. Joining a class can help you strengthen core power. By stretching, you actually lengthen muscles, which improves flexibility and range of motion. As a result, you can alleviate certain aches and pains, especially back problems.

3. An all-around workout, swimming gives both your upper and lower body a equal distribution of exercise. The human body becomes 50 percent lighter when immersed to the waist. That means swimming and water aerobics make for an ideal activity for people with sore joints, such as those with arthritis. Moreover, if the pool is heated, the warm water will help soothe and loosen taut muscles.

4. Cycling at the gym is a great way to get your heart rate up without the risk of falling off a road bike or running into anything. Within a short amount of time, you’ll feel a little burn in your quadriceps and hamstrings. Being around others while you cycle can keep you motivated and help you exercise for longer, as opposed to riding on a mobile bicycle, where you might be inclined to stop a bit early.

5. A handful of seniors feel that lifting weights puts them at risk for injuring themselves, but in fact, curling with light weights builds muscle and improves balance – which can prevent you from falling down. If possible, take a few sessions with a personal trainer to learn the appropriate lifts for you. No pain is good pain, so if something starts to hurt, try a lighter weight. It helps to be cautious rather than to rush into things.

Source: medicare.com/