Most of the time we don’t understand the importance of health, especially in our younger days.
However, it’s not the right way to deal with our bodies. Being healthy and taking good care of your body is important for the future.
So, you should start working out, eat healthy and lead a disease free and happy life. Let see how.
Exercise Tips For Seniors
Age is Just a Number
You cannot stop the time. No matter how many anti-aging products you use, you will grow old after a certain number of years. There are some of the things that we love, but they tend to leave our bodies as time passes. Let’s talk about some of them here.
- Muscle mass and strength: We tend to lose 1 percent of muscle every year from the age of 30. Would you believe that? But, some of the experts states the same. Anyway, loss of strength and muscle is common in senior citizens. The quality of the tissues also degrades and reduces cell formation.
- Aerobic fitness: As per the health experts, we tend to lose cardio endurance that also results in degraded mobility in day to day life.
- Flexibility: The bone joints become stiff as you grow old. Due to the same, your range of motions decreases resulting in injuries.
- Balance: Growing age reduces your independence and the ability to walk without any support. US hospitals sees hundreds of senior patients who are dealing with broken hips or injured knees because they were unable to maintain the balance while walking.
You can avoid the loss of strength, flexibility, endurance, and balance. Because such incidents happen only because you are inactive, not because of your growing age numbers. National Institute on Aging states the same. It’s the primary reason why you should start exercising and live healthy as well as injury-free life.
Don’t Wait For The Right Time
You can improve your fitness standards to feel the strength and energy, irrelevant of your age. Similar to other users, senior citizens need to follow the same workout regime that should comprise cardio, flexibility exercises, and strength training. Such physical activities will support your body functions in the best possible way so that you can gain strength, flexibility, and maintain a healthy lifestyle.
Cardio Exercises For Senior Citizens
As we stated earlier, the endurance of your body decreases over time. Aerobics workouts are the best when you need to maintain your fitness as well as pulse rate. According to the National Institute on Aging, 30 minutes of the daily cardio session is suitable for senior citizens.
- Start with a medical check-up to make sure you are not troubled with any health issues.
- Engage yourself in any of the activities among walking, swimming, lawn tennis, biking, etc. You can try one of the best recumbent bike for seniors for in-house cardio training.
- If you are a beginner, then start with stretching for up to 10 minutes 5 times a week. Try to add a few more minutes of cardio after a couple of weeks until you reach half an hour of workout.
- Do not indulge in intense workouts. For instance, you should be able to communicate with someone while exercising.
- Stretch your body or warm-up for at least 5 minutes before starting any of the cardio exercises.
Flexibility And Balance
You need to be flexible to avoid any stiffness in the joints or muscles. It’s the primary reason why we recommend stretching before starting the work out session. You can also include yoga and Pilates to your workout regime because these are some of the great ways to improve your flexibility.
Whether its stretching, yoga, or Pilates, they improve your body balance and posture as well. So, choose any of them according to your interests and fitness level. Make exercise a habit and you will live a healthy life with a strong immune system.
Strength Training For Seniors
We all can gain muscles and maintain a marvelous physique via strength training. It has similar impacts on seniors as well. Weight lifting maintains the muscle mass for years and never allows you to feel low on strength, even if you grow old.
- After a medical checkup, if you know about any of the conditions including arthritis, high blood pressure, any heart problem, or osteoporosis, then the workout techniques will be different. In case there are no such troubles, then set up a workout program that you can follow for at least 4 to 5 days every week.
- Lift weight while targeting different muscle groups every day. Shoulders, chest, lower/upper back, biceps, triceps, forearms, abs, thighs, and glutes are the muscles that you need to focus on. So, you can go for a shoulder on Monday, triceps or chest on Tuesday and so on.
- Start with no or lowest possible weight to know your fitness level. Increase the weight gradually according to your strength. Dumbbells, barbells, and resistance machines are the best for weight lifting as well as strength training.
- Perform each exercise for three sets including 15, 12, and 8 repetitions. Try to increase the weight after each week.
- Maintain proper posture while lifting weight or using a resistance machine.
- Warm-up is a must before lifting weight.
If you don’t have any idea about strength training, then workout with a personal trainer. You can also join a gym or health club that provides training sessions before a workout. In case you are recovering from an accident or dealing with joint problems, you should consult a trainer who has some related experience.
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