There are no two ways about it: Health issues and age are directly related. As a person gets older, their chances of experiencing health problems increase. Fortunately, there are preventative measures available, from healthy lifestyle choices to exercising.
Physical activity is wonderful for improving sleep quality, reducing stress and anxiety, and even reducing blood pressure. However, with countless forms of exercise available, it can often be difficult to select the perfect exercise routine.
This helpful guide discusses exercise benefits along with plans for maintaining an active lifestyle, plus so much more.
Physical wellness, including regular exercise, has both immediate and long-term benefits.
For example, seniors who exercise may have improved sleep and even experience a reduction in anxious feelings. According to the American Association for Geriatric Psychiatry, as much as 20% of older adults might experience anxiety, so taking preventative measures to combat it is essential.
Exercise can also reduce blood pressure, ideal for anyone with hypertension. Additionally, exercise can:
Exercise can also help with bone strength, something that's extremely important for older populations, as the odds of developing osteoporosis increase with age, according to the National Council on Aging.
When seniors exercise, they can effectively live independently longer.
Seniors can look into different types of exercise programs, both indoors and outdoors. This includes walking and using exercise equipment, along with standalone fitness programs.
Here are some examples.
Seniors can join or start local walking groups. These groups are targeted toward all fitness levels and encourage opportunities to socialize.
Seniors can take yoga classes, benefitting from things such as increased flexibility and a reduction in stress. They'll also find that yoga supports bone strength.
Additionally, yoga is great for:
Yoga also improves balance and coordination. When seniors have an improvement in these areas, they're less likely to fall.
Like most types of exercise, pilates is great for people of all ages. Seniors benefit greatly from Pilates because it can improve their balance and overall mobility. It also builds core strength.
Other benefits of pilates include:
Additionally, Pilates can improve overall mood while improving posture.
These two types of indoor bikes are ideal for seniors, as they can prevent cardiovascular health. These bikes can also improve joint health as a type of low-impact exercise.
Seniors who use stationary or recumbent bikes can benefit from weight management, a stronger lower body, and increased muscle strength.
When using this type of exercise equipment, older adults will also benefit from an overall improvement in physical endurance while improving their mental health.
Anyone new to using stationary bikes might want to begin with using recumbent bikes. Recumbent bikes don't require users to hold themselves up when they pedal, making them easier for anyone new to exercise.
Older adults should also engage in exercise routines that promote balance, which can reduce the risk of falling.
For example, seniors can practice standing on one foot at a time, holding onto something for support. They can also practice walking in different directions to improve balance and coordination, such as backward and sideways.
To further improve balance and coordination, seniors might want to consider a yoga class. If they live in an assisted living community, they should check out available amenities.
Part of being physically fit means enjoying these activities, so seniors should look for something fun and multifaceted. This might be a combination of strength training and cardio, such as ballroom dancing.
Seniors can also try swim classes or water aerobics, improving their health while having fun. Older adults can also consider joining a gym and taking classes they can comfortably complete.
Anyone looking to get physically fit at home can work out around the house, such as raking leaves outside, as long as they take frequent breaks and hydrate.
Older adults residing in an assisted living community can check out local activity calendars to see if there are any group fitness classes to join.
Senior fitness tips include a mixture of balancing aerobic activity with strength training, ensuring both are done within reason. This means consulting a physician before beginning any type of exercise program.
Ideally, seniors should engage in some type of moderate-intensity exercise program for 150 minutes weekly. They should also incorporate strength training at least two days a week. This can be as simple as:
Seniors don't have to use weights - they can even hold a can of food in either hand to increase their weight when exercising.
Remember not to hold your breath when exercising. This can cause dangerous changes in blood pressure.
It's also important for seniors to speak with their doctors about fitness programs, how active they should be for their age, and what activities are recommended to avoid a possible injury.
Doctors might even have a list of recommendations for physical fitness experts that seniors can contact.
Seniors need to take preventative care seriously, incorporating plenty of physical activity into their daily routines. This means a combination of aerobic exercise and strength training, so long as a doctor says it's safe to engage in these activities.
Older adults looking to stay active don't need to look any further than Addington Place of Clinton. Our amenities include senior fitness classes, educational workshops, and chef-prepared meals.
Contact us today to learn more about our amenities, available floorplans, and all the ways we aid in maintaining a healthy senior lifestyle.