It’s never too late to start exercising, even if you’ve fallen out of the habit or want to be more active as you age. There are several strategies to increase your physical activity throughout your life, especially as you get older.
Here we will outline some easy activities you can incorporate into your daily routine as you age. But first, let’s start with…..
Benefits of staying active
Frequently exercising keeps your body strong and flexible while promoting the health of your heart, lungs, and brain.
- Your quality of life can significantly improve
- lifting your spirits
- enhancing your self-confidence
- assisting you in unwinding and reducing stress
- lowering your fall risk
- lowering aches and pains
- increasing energy and making simple chores easier.
The type of exercises and activities to do include
Variety is effective because it prevents boredom and helps meet your body’s requirements. Make a thorough workout plan for yourself that incorporates the following forms of exercise and activities:
Exercises that include balance help you keep your balance and prevent falls. You can use balance boards, yoga, tai chi, and weight-shifting activities to enhance your balance.
Exercise your balance while doing daily activities, such as brushing in the morning or waiting for the coffee to brew—twice a week, including a few minutes of more difficult balance exercises.
Additionally, if you or your loved ones struggle with balance and mobility, they may need a supporting device or aid to ease their struggles. Visit LOAIDS to find the best mobility and daily living aids, like wheelchairs, hearing aids, walking aids, etc., for senior citizens.
This type of exercise increases your heart rate. It enhances lung function, lowers blood pressure and the heart rate at rest, and elevates good cholesterol.
Consider undertaking easy exercises like hiking, cycling, swimming, or bobbing on a mini-trampoline to protect your joints. Focus on doing this type of exercise at least thrice per week, whether you stick with a tried-and-true routine or shake things up.
Exercise for flexibility improves circulation, reduces the chance of injury, and reduces stiffness, among other benefits. Examples include yoga, pilates, toe touches, neck rolls, and stretches. You can perform these daily for a short period of time throughout the day.
Resistance or weight training.
This kind of workout improves joint and muscle stability. These workouts can be performed with rubber bands, free weights, barbells, medicine balls, weight machines, and even your own body. Some examples are lunges, squats, sit-ups, and push-ups.
How to start
Try to incorporate a little exercise into your daily routines at first. For instance, you could stretch a little while listening to your favorite podcast or get off the bus a stop sooner and walk the remaining distance.
Find some guide
Join a class or exercise with a friend to gain support. Older adults-specific exercise sessions are widely available at gyms and recreation centers. Your local municipality should have information regarding exercise clubs in your area.
If you live near your neighborhood gym, they might offer exercise classes, including some you can take online. Also, you can find online fitness videos for the senior community that are widely available.
Choose an Exercise you will enjoy
Find simple hobbies you like to do. You do not need to purchase pricey equipment or join a high-class gym. You can engage in a variety of different activities, like dancing or spinning classes. One of the best exercises for fitness improvement is walking.
Give yourself time and be reasonable. Establishing a new habit can take at least a month. Try new activities, shorter activity sessions, or exercise with a partner if you’re having trouble sticking with it.
Eat a Balanced Diet
As crucial as exercise is, eating a healthy, balanced diet includes fruits, vegetables, whole grains, and proteins like fish, poultry, beans, and nuts.
In addition to eating, maintaining sufficient hydration is essential to keeping you active since it helps replace lost fluids and controls body temperature during physical activity.
As you age, your body’s overall fluid content decreases, so it’s crucial to stay hydrated throughout the day. You may also have a decreased sensitivity to thirst, so you should drink water proactively rather than wait for your body to tell you.
How frequently and how long to work out
Strive for 150 minutes of moderate activity per week, but anything is preferable to doing nothing. Begin modestly and increase gradually. It’s important not to overestimate how complicated and burdensome exercising will be. Exercise doesn’t have to be complex.
Limit your time to five minutes. You will probably continue longer and feel great about it.
Frequently ask questions
Does age matter in exercise?
Everybody needs to perform specific exercises daily to maintain a healthy life.
What is the most common barrier to exercise in seniors?
One of the main obstacles for older persons to exercise is a lack of time. Undoubtedly, many people find it challenging to find the time to exercise.
How can an elderly person be inspired to exercise?
By educating them about the need to exercise and starting it slow. Letting them find the exercise they enjoy.
How much exercise is too much for seniors?
Results from a study showed an increased risk of heart damage, coronary artery calcification, or rhythm problems with the strenuous exercise of more than 7.5 hours per week.
As you can see, being active is key for any age, especially for senior citizens. Remember to ask your primary care practitioner for advice on beginning a thorough physical activity program if you suffer from a health condition like heart complication, diabetes, or obesity.
Additionally, all the above activities and exercises constantly require movement on your feet. This can be an issue if you don’t wear the right footwear. It is simple if you aren’t comfortable, you can perform. Therefore to get the best results, check our guide on How to choose running shoes for yourself? Here. before you begin your journey of staying active all the way.