Low Impact Exercises & Physical Activity Tips for Seniors
Having a healthy diet and regular exercise can help older persons (65 and older) complete everyday tasks such as getting in and out of bed and moving around the house or neighborhood more easily.
In a study conducted by researchers at the University of Birmingham and King’s College, they discovered that people between the ages of 55 and 79 who exercised frequently did not lose any muscle mass or strength.
Many studies have also found that older persons who exercise frequently reduce their risk of heart disease and have lower blood pressure than those who do not. There is also evidence to show that regular exercise might help to reduce the aging of the brain by as much as 4 years.
Aerobic Exercises for Seniors
Aerobic workouts, in their most basic definition, are those that are focused on pumping oxygenated blood from the heart to other functioning muscles. These workouts increase the pace of breathing and heart rate in order to sustain and maintain the rates per minute for as long as feasible.
Aim for 2.5 to 5 hours of moderate-intensity aerobic activity each week, spaced out over multiple days.
Here are a few best aerobic exercises for seniors.
- Walking, brisk walking or nature walks
- Cycling
- Dancing, seated dancing, Jazzercise or moving to music in any way that you feel!
- Gardening
Strength Training Exercises for Seniors
Staying physically fit and active can help prevent some of the body changes that occur as we age, such as the loss of muscle mass and bone density. Using your own bodyweight, free weights, and resistance bands, you may include regular resistance training into your routine.
Flexibility Exercises for Seniors
A person’s ability to bend and stretch as they age is a common problem for individuals of all ages. When it comes to flexibility, you may assume that it just impacts your ability to move, but it may also lead to pain. For instance, if your front leg muscles are overly tight, your pelvis and hips may be restricted in mobility. This may result to various lower back conditions.
There are several advantages to being flexible. Muscle strains and disk injuries, as well as backaches, may be avoided by using this remedy. It also helps enhance your general mobility.
The importance of paying attention to form when executing this exercise cannot be overstated. By performing the movements poorly, you run the danger of inflicting harm to yourself. Because of this, All Care Physical Therapy in Brooklyn NY recommends that patients undertake these exercises under the supervision of a physical therapist, who can monitor their progress and make any changes as needed.
Exercise may have a good impact on your health and well-being, but if you become hurt because you overexert yourself or do the exercises wrong, this can have the opposite effect.