We’ve heard our whole lives how exercise and nutrition are crucial to a healthy lifestyle. For seniors in particular, this is more important than ever.
As we age, our bodies become less able to handle impact on our joints. Our balance suffers. Our energy slips. There is one way to counteract the degradation one experiences in each of these factors: exercise. Exercise improves mobility, balance, energy levels, and even helps prevent certain diseases. This helps seniors live independently for longer. The best way to stay healthy is to keep moving!
There are two main types of exercises seniors should focus on: aerobics and impact. Aerobic exercises are activities like walking, swimming, or riding a bike. They help improve heart health and increase energy levels. Impact exercises are things like lifting weights or doing yoga. They help improve bone density and maintain muscle mass.
If you are looking for some great exercise regimens for seniors, but aren’t sure where to start, continue reading.
Water aerobics
Water aerobics is an excellent choice for seniors. The water provides natural resistance, which helps build strength without putting too much stress on the body. Additionally, the buoyancy of the water can help reduce joint pain. Through water aerobics, seniors are able to build their physical strength without feeling the strain on their muscles.
This form of exercise can include tools, like buoyant weights, but can also be done simply with one’s body weight. Aqua jogging, flutter kicking, leg lifts, and standing push-ups will all help improve strength, flexibility, and balance.
Yoga
The great thing about yoga is its versatility. It can work up a sweat, but it can also be used to stretch out whatever kinks in your joints. Yoga is perfect for seniors because it can be done at any pace and with any level of intensity. Beginners can start with simple poses that don’t require much flexibility. As your strength and balance improve, you will be able to do more advanced yoga poses.
Chair yoga is also an option for seniors who have difficulty getting down on the floor. With chair yoga, all of the poses are done while sitting or standing next to a chair. This type of yoga is just as effective as traditional yoga in improving strength, flexibility, and balance.
Bodyweight training
Around a third of seniors experience severe muscle loss as they age, which can lead to an abundance of further issues. Bodyweight workouts are one of the best ways to prevent and combat muscle loss. And, a great perk of bodyweight workouts is that they can be done anywhere without any additional equipment!
To start, try doing some basic moves like push-ups, sit-ups, lunges, and squats. As you get stronger, you can move on to more challenging exercises, like single-leg deadlifts and tricep dips.
Dumbbell training
Strength training is a great way to maintain your weight. As we age, our metabolism slows down and we lose muscle mass. Strength training helps to combat this by building muscle and improving the body’s ability to burn calories.
One way to strength train is by using dumbbells. Dumbbell exercises are easy to modify to your own fitness level. If an exercise is too difficult, use lighter weights. As you get stronger, increase the weight. Some great dumbbell exercises for seniors include bicep curls, shoulder presses, and rows.
Dancing
If you want to start exercising but don’t want it to feel like exercise, joining a dance class is the perfect solution. Dancing is a great way to get your heart rate up and improve your balance.
There are many different types of dance classes available, so you can find one that fits your interests and fitness level. If you want something low-impact, try a ballroom dancing class. If you’re looking for something with a little more intensity, try Zumba.
Walking
Walking might not seem like much exercise, but it certainly is. It is a great way to get your heart rate up and improve your balance and coordination. It’s also relatively low-impact, so it’s easy on the joints. You can make it more challenging and interesting by trying different routes, walking with friends, or holding dumbbells as you go.
If you’re starting from zero, aim to walk for 10 minutes a day. Once that becomes easy, increase the time or distance until you’re walking for 30 minutes a day. If you can swing it, try to walk outdoors in nature – the fresh air will do you good!
A home care aide can help with your journey to healthy living
At Home Care Powered by AUAF, our staff wants to help you live the happiest, healthiest life possible! Our caregivers can help facilitate your path to healthy living in a number of ways. They can run to the store to pick up your groceries, attend walks with you, or be an encouraging voice that helps you push through your great exercise regimens for seniors.
When you need assistance with activities of daily living, Home Care Powered by AUAF is here to help. Call us today at (623) 526-6367 to learn more about our services.
