With growing age, we tend to slow down and start living a sedentary lifestyle. We often forget why staying physically active and exercising daily is essential. There are several reasons for neglection such as health issues, medical concerns, growing weight, chronic pain, lack of motivation, and more. Unfortunately, this leads to an increase in health problems, lethargy, and faster aging of bones and joints.
As you grow older, an active lifestyle becomes essentially important to maintain good health, stay fit, and protect yourself from age-related problems. Incorporating a daily exercise routine can contribute to the longevity, add extra years to your life, and help you spend your twilight years joyfully and happily. Among other kinds of senior health care, professionals suggest regular exercise as the top priority. Doctors encourage their older patients to workout regularly. It is said that some form of physical activity helps maintain a good mood, delay ageing process, and protects you from several kinds of illnesses.
However, many older adults fear injuries, fall, or aggravating the already existing medical conditions. Many times, these reasons stop them from indulging in even the basic forms exercises. These might be some real concerns, but these do not have to get in the way of your fitness and good health. Low-impact exercises that involve low chances of fall and injury and exercising under the supervision of an expert can benefit in many ways. If you are too reluctant to get on that yoga mat or put on your sports shoes, think about the many benefits a few minutes of daily exercise can do for you. Here are a few reasons why exercise for seniors is important
Stay Physically Healthy
We are no stranger to the benefits of staying physically active. It helps in achieving health goals and enables healthy aging. It improves the body’s ability to recover and heal faster.
Protection and prevention from severe diseases
Studies have provided a great amount of evidence on how physical activity can prevent many medical conditions such as heart diseases, diabetes, gastrointestinal issues, and more. Exercising regularly impacts immune function directly. When it comes to seniors, the immune system weakens as we grow older. Therefore, exercise is a great way to strengthen your body functioning and protect yourself from falling severely ill.
Helps maintain a healthy weight
With age, losing weight can be a struggle. However, regular exercise will help you maintain a healthy weight. It reduces the chances of obesity and facilitates effective weight management.
Enhances mobility, flexibility, and stability
Different types of exercises focus on building strength in the muscles and improving body alignment. Reduced flexibility, balance, and stability are common concerns that can be solved by improving strength in the muscles. Also, allows greater flexibility in joints and bones that delays ageing process, heal chronic aches, stiffness, arthritis. This, in turn, improves balance and coordination and lowers the risk of falls and injuries. Seniors are at much greater risk of injuries due to falls and take longer than to recover. Therefore, to prevent such hazards it’s imperative they incorporate a mild to moderate workout routine.
Older adults often complain about troubled sleep patterns. Exercising can improve their sleep cycle and enable them to take good night’s sleep. Studies show great improvement in people suffering from insomnia after they started exercising regularly.
Improves Mood and Mental health
The benefits of exercises for seniors are nearly endless. Exercise produces the feel-good hormone Endorphins which ensure good mental health, state of happiness, improves mood, boosts energy levels, and reduces the chances of depression and anxiety disorders. Exercise calms down and relaxes the body. This is essentially important for older adults who are at greater risk of feeling lonely and isolated.
Improves overall brain function
Sound physical and mental health can benefit overall cognitive function. With age, adults lose their cognitive abilities. Memory impairment is one of the most common ones. These problems can be prevented with a simple 30-minute workout every day.
How to Get Started?
- If you are just starting to workout, it’s better to know your basics. Learn more about the choice of workout you are about to perform, the equipment you require and set realistic goals.
- Take time to learn correct techniques and postures under the supervision of an expert.
- Seek medical clearance from your physician. Consult before you begin your exercise plan and be open in discussing your goals.
- Choose the correct exercise gear that includes comfortable clothing, shoes, and equipment.
- Track your progress regularly.
Best Exercises for Seniors
You can choose to practice any exercise that you like. Walking, running, swimming, cycling or hiking, but cardio is a must. This is simply because it allows to lose weight faster, strengthen your heart and lungs, burn fat, keeps you agile and active. This type of exercise will prevent a host of medical problems. Cardio exercise gets your heart racing and blood flowing. Tennis, golf, aqua aerobics, football, and Zumba are some of the best examples of cardio exercise you can choose to do. A 30-minute of cardio workout at least 5 times a week is a good idea.
At this age, you certainly do not need to build muscles, but strengthen them. Therefore, your focus must be n strengthening muscles and endurance power. It will keep your muscles and joints strong, help you lose weight, reduce back pain, arthritis pain, lower blood pressure, improve stability and balance in the body. You might be reluctant to do this kind of exercise because it is challenging and requires you to push your limits. However, simple strength training with the help of light-weight dumbbells, weight machines, own body weight, or resistance band is recommended at least 3 times a week.
If overall health is your target, then you must perform flexibility exercises. It improves a range of motions, joint and bone health, and delay aging process. Simple stretching exercises as a part of daily routine will go a long way. Alongside, it can help your body relax, release tension, lower stress, and improve mood.
Many people neglect balancing exercises However, balance is an important aspect of health especially for older adults. These exercises will help prevent loss of muscle, strength, flexibility of the body. It will strengthen muscle coordination and lower the risk of fall and accidents. Using exercising ball to perform simple workouts can improve your balance.
Yoga is an ancient practice known to improve physical, mental, and brain health. The best part about it is that it is flexible, adaptable and versatile. It can be performed by people of all fitness levels. It is mild and gentle, and the effects are therapeutic and healing. if you are a beginner, start with gentle practice of hatha yoga and slowly progress to advanced levels only if your health allows.
And Exercise for injuries and mobility issues
Many older adults are suffering from illness, medical conditions, and pains like arthritis, chronic back pain, heart disease, osteoporosis, and obesity that restrict their movement and force them to stop working out. However, there are many exercise plans designed for people with mobility limitations. Yoga and aqua aerobics are come of the best examples. Consult with an expert or hire a personal trainer for an exercise plan for people with mobility issues. Nevertheless, talking to your doctor first is imperative.
So, are you ready to take health in your hand and make some positive changes in life? If yes, let us know what your first step in your journey will be.