Our body’s requirements are ever changing with age hence exercise should be an essential part of our lifestyle to live a healthy joyous life. Exercise for older adults is important.
It is as important as your diet. Older adults must incorporate exercise into their daily routine to maintain their strength, flexibility and prevent any kind of disease.
Let’s discuss how exercise will benefit older citizens.
Why Seniors Should Exercise?
Health problems, weight issues, lack of energy are few factors that can affect your lifestyle as you grow old.
Therefore, physical activity as part of your daily routine improves your overall well-being and adds life to your years.
Participating in fitness classes helps avoid feelings of depression or loneliness older adults often feel.
More Exercise Means More Independence
Changes in ability to walk as you grow old increases your chances of fall. Exercise strengthens bone, slows down loss of muscle mass, and reduces joint instability.
These improvements enhance the ability to walk and balance independently. Regular exercise improves your mood and outlook on life.
Mentioned below are some of the reasons why exercise should be a part of your life.
Exercise Improves Balance For Older Adults
Physiological changes as a result of aging impact several systems that play a key role in providing stability and balance in our bodies.
Deterioration in cognitive and musculoskeletal systems due to aging can result in loss of the ability to control basic balance in your daily routine.
These risks can be avoided by adapting physical activity programs that target the static and dynamic stability required to maintain balance during activities of daily living.
Postural control is based on the ability to synchronize multiple systems. Visual inputs are also affected by the physiological changes that occur during the aging process. These can directly impact the ability to gauge distance, identify hazards.
Evidence suggest that combination of aerobic and resistance exercise enhances cardiovascular function, prevents muscle atrophy and improves health-related quality of life.
These programs have shown a positive impact on physical and emotional function of patients studied.
Regular Exercise Means More Energy
Mitochondria are responsible for creating energy for your body to keep you active.The amount of energy is directly related to your diet and the number of mitochondria your body produces.
The more energy you use; the more mitochondria your body will produce. It is recommended; you start with low-moderate training exercises to avoid fatigue.
Results from a study concluded that inactive people could decrease fatigue by 65% and increase energy by 20% by participating in low-intensity exercise.
From Aerobic, cardiovascular to Yoga, low intensity exercise has a positive outcome on the overall well-being of individuals. Each exercise has its own benefit, the key is to find what you like and enjoy the benefits.
Exercise Helps Prevent and Counteract Disease
Muscular and cardiorespiratory capacity determines exercise tolerance and functional extents. Decline in bone density and muscle mass begins around the age of 30.
Physical activity may not reverse the aging process but significant changes in the psychological and physiological outcome of aging has been reported in recent studies.
Studies show changes in cardiorespiratory fitness by performing any type of daily exercise prevents premature mortality rate in older adults. Low impact aerobic exercise improves the blood flow to heart, helps in weight loss and symptoms of diabetes.
Additionally, you may experience back pain in old age as a result of inactivity. Low impact aerobic exercise and core strengthening exercise help strengthen the muscles around the spine that prevents back pain in older adults.
Regular Exercise Improves Brain Function
Exercise directly affects your brain by increased production of chemicals that affect the health of brain cells. Physical activity acts as an antidepressant by increasing cell growth in the hippocampus area of the brain associated with memory and learning process.
With growing age, there is decline in brain activity due to weak neuronal connections. Physical activity aids in the release of hormones that help establish new connections between cells in many cortical areas of the brain.
Top Exercise Ideas For Seniors
If you are confused what workout routine to choose that will benefit you, mentioned below are some exercise ideas that you can enjoy. Make sure to use a fitness tracker to track steps, blood pressure and more.
1. Water Aerobics
As a senior, staying active can be tough due to reduced joint stability and pain. Exercising in water can help you with joint pain and arthritis by providing resistance.
Buoyancy of water can reduce pressure on the joints, increase flexibility and balance.
Mentioned below are some exercises that can help you with joint related issues but keep in mind the safety precautions. Look for local recreation clubs near you that offer swim sessions.
- Standing water push ups
- Arm Curls
- Flutter Kicking
Don’t forget the swim gear.
Here are some top picks for swim tools to use when working out in the pool.
2. Chair Yoga
The benefits of chair yoga are the same as conventional yoga. Older adults can also perform exercises while staying seated.
Yoga helps find coordination between your mind and body by paying attention to your breathing. This form of exercise builds up strength, lowers blood pressure, relieves anxiety and improves circulation to painful muscles.
Some of the chair yoga poses you can adapt in your daily routine are:
- Forward Fold
- Neck stretch
- Leg stretch
Top picks to help you get started:
3. Resistance Band Workouts
Using a resistance band workout can help reduce bone loss symptoms, improve range of motion and alleviate arthritis pain.
Resistance bands are easy to use, cost effective and can be used for full body workout as they target every major muscle group.
Some exercises you can perform with resistance bands are:
- Bicep Curl
- Squats
- Chest Pull
Here are our top picks to get you started:
4. Pilates
Pilates strengthens your lower back and abdominal muscles to help prevent back pain and maintain good posture. For an independent lifestyle, Pilates can improve your balance and mobility which is crucial to perform any functional movement.
Here are some easy Pilates exercises that you can start with:
- Single Straight Leg Stretch
- Kneeling rear leg raise
- Swimming
Here are our top picks to get you started:
5. Walking
Walking is one of the most effective forms of exercise. With physical benefits walking can improve your mental health by connecting with others.
Brisk walking has shown to strengthen bones, muscles and promote healthy weight.
Few important things to get you started are
- Start with small steps
- Take safety precautions
- Find ways to motivate yourself
If your feet require special shoes, check out our article on speciality shoes for walking.
Here are a few more of our top picks:
6. Body Weight Workout
Working towards a healthier strong body is the goal in old age. Total body workout is an ideal form of exercise that focuses on building strength, improving balance and flexibility.
Body weight workout require minimal equipment. As you start gaining strength, you an add on more equipment. Here are a few ways to get started:
- Chair Squats
- Side leg lift
- Triceps Extension
Here are a few of our picks to get you started:
7. Dumbbell Strength Training
Lifting dumbbells during your workout routine is a great way to strengthen your bones and relieves joint pain, increasing upper and lower body strength.
After visiting family recently, we stayed at a hotel with a mini gym. After using the dumbbells a few times, I made the small investment to have a set at the house.
To get you started right away, given below are some dumbbell exercise:
- Triceps Extension
- Overhead press
- Forward Lunge
Here are a few of our top picks to start a dumbbell set at your home:
Summary
Exercise may not reverse the aging process but it can help prevent adverse chronic conditions.
Any form of exercise is essential for your healthy lifestyle. Additionally, make sure to talk to your healthcare provider and share your exercise regime.
Getting started today is possible. Even if it is baby steps, mark it in your calendar every time you work out. This is a great way to get in the habit of exercising.
And who knows, you may look back after six months and see some amazing progress. Maybe even reduce some medications and doctor appointments.