Proper exercise is key to a healthy lifestyle, and the need to exercise becomes more important as people grow older. When seniors exercise regularly, they become more independent and can complete most tasks on their own. Exercise also helps seniors to prevent many diseases, such as depression and heart disease.
So what exercises should senior adults engage in? Consider the following exercises.
1. Aquatic Exercises
Seniors can do the following aquatic exercises to improve their health.
Water Aerobics
Water aerobics includes exercising in water and can help alleviate symptoms of arthritis and joint pain. If you exercise in water, you experience less stress on your joints. Also, water aerobics enhances body balance, flexibility, and strength. Some of the common water aerobic exercises are leg lifts, arm curls, and aqua jogging.
Swimming
Swimming is another great form of aquatic exercise that doesn't exert excessive pressure on your joints. This is why swimming is the exercise of choice for seniors with osteoporosis. In addition, since water offers extra resistance during swimming, you will get strength training benefits.
2. Strength Training
Strength training isn't necessarily about lifting weights in a gym. You can complete the strength training in your home's living room or backyard. People who engage in strength training experience the following benefits:
- Stronger bones
- Better brain function
- Improved balance
- Enhanced muscle mass
- Better management of chronic diseases such as diabetes and arthritis
- Increased metabolism and decreased body fat
While the amount of strength training differs from one person to another, seniors should do strength training about two times a week. Here are some common types of strength training.
Squats
Muscles in the glutes, thighs, and hips can become stronger if you do regular squats. Stronger muscles in the lower body are important for seniors because of reduced functional mobility due to aging. Since there are many types of squats, you can choose ones that fit your ability. For example, you can raise your hands in front of your shoulders to improve balance.
Bicep Curls
Many people imagine a bodybuilder with protruding muscles when they hear about bicep curls. However, senior citizens who aren't interested in bodybuilding can still use bicep exercises to boost muscles and increase grip strength. You can use dumbbells or household items to do bicep curls. For example, some people use 16-oz water bottles to do bicep curls.
3. Tai Chi
If you want to boost your balance and flexibility, try tai chi. This exercise is ideal for people of any age, and you can do it in the park, gym, or at home. Also, the exercises' deliberate and slow motions require concentration that improves mental focus. However, you have to spend some time practicing to understand the routine and master the moves.
4. Keep Moving
Continual movement is another great way for seniors to exercise. Try to incorporate these exercises into your week on a regular basis.
Jogging
Jogging is an effective exercise to help senior citizens burn belly fat. If you have sufficient muscle strength, you can do regular jogging instead of just walking. A short, slow jog can eliminate more fat than walking for extended distances. However, seek advice from your doctor before you engage in jogging.
Brisk Walking
Brisk walking is a light type of exercise that has positive impacts on the muscles and heart. Unlike jogging, brisk walking doesn't strain the joints too much, so people with weak ankles or knees should prioritize brisk walking. This exercise can also help older people maintain good posture.
Get Help
Engaging in exercises can be a complicated process, especially for senior citizens in poor health. A good strategy is to get help from an in-home care provider. Redi-Nurse can provide the care provider to assist you with your exercise routine and many other things.
Contact us for more information.
