Looking to stay active every day? Check out 10 best exercises for senior citizens!
Exercise and movement are essential. Physical activity is ever so important as we age. Exercising has a beneficial effect not only on the health of our body but also on mental health. It can help you avoid chronic diseases and lifestyle disorders such as heart attack, type 2 diabetes and myriad more.
Physical activity and movement are essential for human beings of all ages but particularly for senior citizens. As one grows older, the need for a fitting measure of physical activity increases. This will help keep various lifestyle diseases at bay. Regular physical activity leads to mental well-being. This improves memory and uplifts mood.
Fitness matters notwithstanding the age groups from which people come. Some senior citizens tend to exercise from time to time so as not to overly rely on their family members to help with everyday activities like eating and going to the bathroom.
Four types of exercises:
All exercises are divided into four categories as follows:
Endurance exercises
Strength conditioning
Balance exercises
Flexibility exercises
Let’s look at the importance of each type of exercise:
Endurance exercises
The endurance training is generally known as aerobic exercises since they elevate the heart rate. Regular training will enable one to carry out daily functional activities without fatigue. It’ll also help prevent various diseases by increasing blood flow and improving lung capacity. Walking, jogging, swimming, and cycling are under endurance exercises.
Strength conditioning
Strength conditioning is also referred to as strength training. These often use various types of weights, like dumbbells or resistance bands. Strength training develops muscular strength. Such muscles enable moving easily out of a chair and carrying grocery bags, etc.
Balance exercises
Balance exercises focus on weight management on the feet. Poor balance leads to frequent falls. These exercises assist in strengthening the lower body. Some of the balance exercises are standing on one foot, walking heel to toe, extending arms to the side and more.
Flexibility exercises
Flexibility exercises, in layman’s terms, are stretching poses. Flexibility allows easy movement, for instance, to tie shoelaces. Stretching opens up the body and alleviates muscle spasms from various types of exertion. Stretching includes ankle stretch, backstretch, and many more.
Here are some low-impact exercises for senior citizens:
Let us consider some of the exercises that are low-impact and can be done without much effort by seniors to stay active. These exercises also have a lower risk of injury. However, in the case of any pain or doubts, please reach out to your doctor.
Walking
Walking is an inexpensive exercise for endurance. Walking for 30 minutes every day. It may be around your block or a local park. It also helps decrease pain in knee joints and the lower back. A morning walk in sunlight is good for bone health. It’s just a matter of having a decent pair of walking shoes! You also get a chance to mingle with your neighbours.
Cycling
Cycling is a good means of exercise as it involves little impact on the joints. It could be done by seniors suffering from arthritis and is one of the most favorable aspects for their overall bone health. Since cycling is a whole-body exercise, this improves your balancing act too. Apart from good shoes, you will also need a cycle and a good helmet. Ensure you have a cycling track because cycling on the road is dangerous. Once a week, try to cycle around with all your friends; make it a race!
Strength training
Although it involves a greater variety of equipment, strength training is among the more beneficial exercises. For maximum benefit from strength training, visit your local gym where you will be provided with dumbbells and other types of weight. Other exercises include; bicep curls, tricep extensions, forward lunges, and shoulder squats. You will require clean shoes, a towel, a water bottle, and a trainer. Strength training is popularly referred to as anti-ageing exercises, as they enhance muscle mass, reduce fat and improve bone density collectively resulting in a physical transformation.
Swimming
A soothing remedy with healthy benefits is another good one for the elderly: swimming. It will offer a chance for a full body workout involving better circulation of blood. The pool waters are healing. Swimming improves balance and flexibility. To have a nice day in the pool, you must have a coach for swimming, a swimming pool, a bathing suit and other outfits.
Yoga
Simple mobility exercises are thus designed for those whose body is incapable of movement. The yoga practice is considered an excellent easy-impact exercise to carry out and is helpful to improve mobility, flexibility and balance. The other added benefit is that it allows stretching with no stress on joints and muscles. If the movement is slightly restricted, chair yoga is an option for you. However, surya namaskar, or the sun salutation, is the best yoga form for free-moving people. Try practising yoga for 30 minutes each day to live a happy life.
Elliptical
It is a secondary workout that can be performed on elliptical machines found in gyms or fitness centres. Low-impact fitness which also works well for the lungs is one of the most popular forms of cardiovascular exercise. It works for almost every muscle group in our body and gives muscles a synergistic effect. With this technique, the upper and lower body parts are applied simultaneously. You can do about 10 minutes of this exercise per day. You will need a good pair of shoes and access to an elliptical machine.
Hamstring stretch
The best exercise/stretch for the hamstring can be used by any age group. There is no need for any apparatus to perform the stretch; instead, it can be done from a chair. When seated, keep a flat foot and bent knees of 90 degrees. Extend your right foot and hold this posture for 10 seconds. Relax and stretch the left foot in the same way. You can alternate stretching between the two legs up to ten times. You can, eventually, increase the duration to 60 seconds. The hamstrings are stretched to alleviate knee pain and lower back pain while increasing joint mobility.
Single-leg stand
Another stretching exercise that will increase flexibility and balance is a single-leg stand. For support and to avoid any injury, stand next to a wall with hip distance between your legs. Slowly, raise the left foot off the ground. Hold this pose for about 10 seconds. Relax and repeat with the right foot. Alternate between both legs about 10 times. You can increase the duration to up to 30 seconds.
Wall push-ups
Wall push-ups act as a good activity for upper-body movement. Stand in front of the wall with your legs at shoulder-width distance apart. Place your palms on the wall and lean forward. Reach a plank position and while you do this, you may feel a small stretch in your back. However, keep your spine straight. Do not sag or arch your back. Push your body on the wall and using your hands, pull back. You can repeat this exercise about 10 times.
Seated stretching
Specialized for people with the least movements possible, seated stretching can prove to be quite helpful. Neck rotations, shoulder rotations, wrist rotations, foot taps and shoulder shrugs, as the name suggests, are easy exercises with minimal effort required. These stretches and movements will ensure that even with limited movement, you can stay active. This can also relieve sore muscles. You can do all of these movements in a clockwise and anti-clockwise direction for 10 times each. However, understand your fitness and do not overstretch.
Conclusion
These gentle exercises are sure to keep you fit and lead to a better lifestyle. These exercises will help you gradually reach your fitness goals as well as enjoy your workout regimes. However, be mindful. Learn to listen and acknowledge your own body. Health and fitness are not a competition. It is simply to keep you active and help you perform your daily tasks without anyone’s help. Consult your doctor or physician in case any pain or soreness arises.
FAQs
1. Can low-impact exercises be performed in groups or need to be done solo?
All exercises can be performed solo as well as in groups. Ensure to have assistance by your side especially while stretching and strength training exercises.
2. Can low-impact exercises prevent falls in seniors?
Yes
3. Can low-impact exercises be performed daily?
Yes. However, it is advisable to take a break on at least two days of the week.
