7 Important Exercises for Seniors to Stay Fit and Healthy
Exercising daily can have a positive effect on both body and mind. In fact, exercise is important at every stage of life, especially in our later years. This is because with age our bodies become prone to various health concerns due to weakened immunity, including heart disease, diabetes, cancer and arthritis. That’s where exercise plays a major role in keeping our body fit and ensuring proper blood flow to give us good health and fight disease. It isn’t a full-proof way to prevent sickness but is a safety measure that shouldn’t be overlooked.
If you have a senior at home or in a retirement residence, read this blog post as our caregivers outline a few exercises to keep older adults fit and healthy.
7 Must-Do Exercises for the Elderly
Do you have an older adult at home? Then have them try these exercises to help them lead a more active and healthy life.
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Brisk Walking
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Swimming
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Squats
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Yoga
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Stretching
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Arm Weights
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Cycling
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This may not sound like exercise but it is a type of aerobics appropriate for the elderly. It exerts little pressure on joints, including knees and ankles, while increasing heart rate and getting muscles working. It can improve their gait and posture by keeping their back and shoulders straight. It’s also a better alternative to jogging which can put too much strain on elderly joints.
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Swimming is a great exercise for older adults. Their joints aren’t stressed much as their body is supported by the water, and it can provide relief for those suffering from arthritis and osteoporosis. Also, the water provides resistance to help increase their strength.
Even if they can’t swim, being in the pool has its benefits. They can use a swim board to paddle a few laps which will train their core muscles. Aqua aerobic classes are also beneficial. These sessions consist of conducting exercises in the pool and don’t necessarily require a knowledge of swimming.
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Balance is important at every stage of life. It can be improved by doing squats that require nothing more than one’s own body weight. Have them lower their lower body and maintain a semi-sitting position while keeping their back straight. Correct posture is crucial for a positive outcome which is why you shouldn’t make them do this activity unless their body is in a perfect stance. If they find this difficult, have them sit in a chair. Then ask them to get up slowly while keeping their hands parallel to the ground without holding onto any support.
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You can never go wrong with yoga, irrespective of your age, as it’s all about increasing flexibility, balance and strength. It’s a more pronounced form of regular stretching where you need to support your own weight, which makes it appropriate for those with joint problems. Not all yoga postures are suitable for everyone; this will depend on one’s physical condition. That’s why it’s important to safeguard their life and health by seeking out a yoga teacher to recommend poses for seniors.
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Stretching should be done daily as it’s important to keep muscles in good condition. From back, neck, hip, abdomen and sides to thighs, calves, chest and arms, you should have them stretch all parts of their body to prevent stiffness. Just make sure they don’t hurt themselves by overdoing it.
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Strength training is important and that’s where arm weights come in. Teach your seniors to lift their arms above their shoulders and then lower them to the original position. They should do ten reps two to three times. With this exercise, they will strengthen their upper back and shoulders.
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Cycling is a great way to stay fit and should be included in one’s fitness regime to lead a healthy life. If the senior in your life is comfortable cycling outside, let them do it. As with their leg exercises, they will enjoy the fresh air as well. Stationary cycling is an alternative for those who wish to stay indoors. Either method will help them stay fit.
These effective exercises are necessary for seniors, and they should make them part of their fitness regime to lead a long and healthy life. But not all exercises are meant for everyone so make sure they consult their doctor before undertaking any of them. In this way, they’ll know what’s right for them and gain the confidence to practice them regularly.