What are the best exercises for senior citizens who are in relatively good shape?
Answers
• Walking
Walking is ideal for seniors who want to stay fit. 30-minute daily walks in suitable shoes help joints and preserve muscle mass. Five days a week, go for a walk with a buddy to catch up while getting some fresh air.
• Water Exercises
Get in the water if you’re wondering how to keep fit as you age. Resistance training frequently involves weights, which puts strain on the joints, which is not beneficial to some folks. Instead, do basic weight room workouts like leg lifts and bicep curls in the water, with the same advantages. Swimming is especially helpful for elders since it is low-impact, strengthens the core, and boosts cardio. Swim for 30 minutes a day, taking rests in between laps.
• Bicycle riding
Cycles are becoming more suitable to elders as step-through, electronic, and no-cross bar types become available. Cycling is a fantastic low-impact sport that improves heart rate. Also, you can enjoy it practically anywhere. There are several locations where you can ride your bike peacefully and meet other bicyclists.
• Tai Chi
People of different ages practice the Chinese martial art of tai chi, which is known for its minimal impact and leisurely pace. Tai chi is meditative, developing muscular strength and making arteries more elastic. According to studies, practicing tai chi lowers the risk of collapsing and can minimize the danger of injury by 50%. If you appreciate tai chi, you should try qi gong, which uses simple, flowing motions to enhance balance and coordination.
• Yoga
Yoga is low-impact and accessible to individuals of all ages; and also is a very effective way to increase flexibility. Yoga also helps with strong coordination and is excellent for your joints. You can also look for “gentle yoga” if you have physical limitations. Slow movements are beneficial for joints and soft tissues. Get a chair if you cannot lie on the floor for conventional yoga postures. It’s ideal for those with limited movement but who wish to develop their muscles and joints.
• Squats
Squats strengthen legs, making it easier to get out of a chair and into or out of a car. If you have damaged knees or a limited range of motion, you can do squats using a chair. Squats also help to improve your core muscles, back, and ankles.
• Walk the Line
Put one foot in front of the other to accomplish this. Walk 15 paces with your heel right in front of your toes, so they contact. Place your hands on a counter to regain balance if necessary. When you’re sure you can do it, make it more difficult by doing it with your hands by your side. Before walking backward, bend your head side to side and close your eyes. Lunges are an excellent exercise for people of all skill levels. They’re beneficial for older people who need to stretch their hip flexors and strengthen their legs using their weight. You can execute modified lunges using a chair if you’re not a pro.
• Dancing
Aside from physical benefits, breaking a motion offers many other advantages. Dancing, for example, is a social activity that allows seniors to create connections while keeping their minds fresh. By learning these routines, you will also enhance your memory and planning skills. It is also accessible to all people with different fitness levels and hobbies.
Ballroom dancing, square dancing, salsa, and Zumba are all popular dances. Dancing also boosts cardiovascular health, enhances mobility, and improves balance while alleviating muscular pain or joint inflammation. You may want to try Nia, a moderate workout that combines dance, martial arts, and mindfulness.
• Pilates.
Pilates looks like yoga, but it focuses more on strengthening the core, which helps balance and posture. Also, it is weight-bearing, which helps to prevent osteoporosis. The good thing is that you don’t require any specialist equipment; all you need is a yoga mat and a DVD or teacher to assist you control and calm your body.
The Heart Association and the Osteoporosis Society have highlighted guidelines for the type, and amount of exercise people should do for optimal health. Not surprisingly, both advise 150 minutes of cardio per week, in addition to strength training twice a week, among others.
There are diverse ways of reaching these; it depends on you to select activities you enjoy. You should also make sure that the activities you do are mild on your body and joints and that you take precautions to prevent injury.
One type of exercise I am very keen on is Tai Chi, which can be done at any age, fitness level, injury, or disability. The organization I decided to join is volunteer-based, focusing on the health benefits of Tai chi.
Some people in my class suffer from knee issues, hip replacements, strokes, half a lung, etc., and the young and the fit. I am pleased I took it up while I am still fit and healthy — it is something I hope to keep doing and benefit from for the rest of my life.
If you prefer to look fit and feel healthy, stay active at every stage of your life. By improving balance, flexibility, and strength, seniors can stay healthier longer. But it is essential to check with your doctor before beginning a new exercise. Then you can choose the right kind of exercise. The following activities are suitable for seniors:
1. Brisk Walking
2. Stationary Cycling
3. Swimming
4. Squats
5. Tai Chi
6. Arm Weights
7. Callisthenics
8. Regular Stretching
9. Yoga
10. Aerobics
Personal opinion plays a significant role in answering the subject at hand, but it all comes down to staying in shape and feeling good, mentally and physically. Many professional gym trainers recommend seniors in relatively good condition to hit the gym at least twice per week, as they need to work hard to stay in shape and benefit from their sharpness.
Metabolism plays a critical role in deciding which exercises and sets each person needs to hit their peak or stay in it, so it differs from person to person.
Still, it’s best to consult with professionals before deciding to change your regular workout sessions and sets because changing a routine without the consult of a professional often leads to injury or even permanent damage to your major muscle groups.
However, as a general role of thumb, it’s best to involve as many major muscle groups as you can in your training and workout sessions.
Try to train two major muscle groups for each workout session. This way, you can work them out to stay sharp and in shape. Sleeping and eating healthy is also as critical as the exercise aspect itself, as it provides your body with the needed nutrients and energy to move forward.
A balanced and healthy diet can reduce the chances of getting injured because your muscles have all the nutrients they need to burn and stay active.
Holding on to a sleeping schedule can also energize you to push through the days to come. Never underestimate the power and benefits of deep REM sleeps.
