Eating healthily and exercising are a crucial part of your life as you get older. As you get older, you are bound to experience body changes like reduced bone mass and reduced muscle mass. Fortunately, you can delay them by staying active.
If you have not been working out for a while, it can seem daunting. Make sure you check with your healthcare provider to ensure you are healthy enough to do the exercises.
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So what are the best exercises for seniors? Here are 6 simple exercises for older adults to keep you fit and strong.
It is recommended that older adults do moderate-intensity exercise for 2.5 to 5 hours a week. Cycling is one of the exercises you can do to remain fit. You can opt for an outdoor or stationary bike for your cycling exercises. Cycling increases blood flow and is beneficial for the lungs and the heart.
The plank is the best exercise to strengthen muscles. It works on the abs, shoulders, arms, legs, feet, ankles, and back. The exercise is easy to do and you can do it anywhere. You only need a clean floor to get started.
To do the plank exercise, lie on the floor with your stomach down. Support your upper body with your forearms to raise yourself. Lift your pelvis off the ground. Only your forearms and toes should touch the floor. Keep your body straight with no bending of the legs or rounding of the back. Hold the position for as long as you can.
Walking is excellent cardio for seniors and the good thing is that you can modify it to match your pace and distance that is right for you. Walking keeps your bones strong and lowers blood pressure and the risk of diseases. You should start by walking for about 10 to 15 minutes a day. You can increase the speed over time. Instead of taking a car, go for a walk to do your shopping. You can also go for a walk with your friend, grandchild, or spouse. Walking strengthens the muscles and lowers the risk of diabetes, heart disease, and stroke.
Whether it is Zumba, tango or simply moving your hips, dancing is excellent cardio. It elevates the heart rate, strengthens muscles, and improves balance.
Dancing helps with cognitive training, physical activity, cardiorespiratory fitness, and social engagement. It improves your physical well-being and brain processing speeds. Change your dance routine consistently to maximize the mental and physical benefits. By doing so, it forces your movements to learn new patterns and movements that stimulate neuropathic growth.
5. Single Leg Stand
Toe flexor muscles are crucial in your movement and posture. You have a high risk of falling with poor toe flexor. Single-leg stand is a great exercise to improve your toe flexor strength.
To do the single-leg stand exercise, put the back of a chair in front of you so that you can use it to catch yourself. Raise one leg so that your thigh is parallel to the ground. Try to get a balance in that position and hold for as long as possible. Repeat the same with the other leg.
6. Water Aerobics
Water aerobics has gained a lot of popularity among seniors. Water exercise is suitable for people who suffer from arthritis and joint pain. Water also has a natural resistance that means you don't need weights. The exercise improves flexibility, strength, and balance without putting much stress on your body.
The above are some of the best exercises for seniors to get you started. Always make it a point to do some exercise every day. That way, you'll remain active and stay in shape.