Exercise is essential for everyone, regardless of their age. However, it’s significant for elders, who need to keep themselves in shape. The movement has many benefits for seniors, including improving flexibility, range of motion, and balance. It can also help reduce the risk of falls and injuries.
To get the most out of exercise, elders should aim to mix cardio, strength training, and stretching exercises. This strategy will help improve overall fitness and wellbeing. However, it can be challenging to consider what types of exercise are best for elders. Here are a few to consider when creating a fitness program for elders.
At-Home Exercises
Many elders might find it challenging to engage in intense exercises because their bodies might not be ideal anymore. For example, their bones may be more brittle and may not have the same level of muscle mass as when they were younger. It can make high-intensity activities such as running or weightlifting risky and potentially harmful.
That doesn’t mean that elders should avoid exercise altogether. There are plenty of low-impact exercises that can provide a lot of benefits. Activities such as walking, swimming, and biking are great for elders because they are gentle on the body and can help improve cardiovascular health, strength, and flexibility.
At-home exercises will also be necessary for those who want to avoid going to the gym. Fortunately, there are plenty of ways to stay active without leaving the house. One option is to use at-home workout videos or DVDs. These can be a great resource because they provide step-by-step instructions on how to do each exercise correctly.
Another possibility is to create your at-home workout routine. You can do this by using bodyweight exercises, such as push-ups, squats, and sit-ups. These exercises don’t require equipment and are achievable in a small space.
Classes and Programs
Many types of exercise classes can be beneficial for elders. Classes like yoga, meditation, Pilates, and tai chi can help elders stay on track with their health by improving flexibility, strength, and balance. These classes are often low-impact, and many get offered in community centers or senior living facilities.
Finding an exercise class that fits your needs and abilities is essential. If you’re new to exercise, starting with a beginner class might be a good idea. These classes are typically slower-paced and will provide you with the basics to safely do other activities.
If you’re looking for a more challenging class, consider one that includes cardio and strength training. These classes can be more demanding but also offer a variety of benefits for elders.
Whatever class you choose, speak with the instructor before starting. They can help you create a safe and effective program for you.
Light Sports
Sports offer many benefits for elders, including improved cardiovascular health, strength, and flexibility. However, elders need to avoid high-impact sports like basketball and martial arts. These sports can be risky and cause injuries.
Instead, elders should consider playing light sports such as golf or tennis. These sports are gentle on the body and provide a good workout. They also help improve balance and coordination. Gentle swings, short putts, and low-impact strokes are essential to playing these sports safely. However, there might be a few instances where you need assistance when taking on those activities. Going up and down the golf course between your shots might be challenging, especially when it might take over ten minutes to get there. Fortunately, you can purchase electric golf carts to help you reach your golf ball.
If you’re unsure what sport is right for you, consider talking to your doctor or a physical therapist. If your body is still active and fit, you can take on more physical sports, provided you can still perform them.
Social Bonding
Playing with kids or hanging out with friends can also be physical activities. For example, playing tag or catch can improve your heart rate. Similarly, walking with friends is a great way to exercise. Hanging out at the park and enjoying the sun is another fun way to get moving.
Socialization will also help reduce stress and improve your mood. It can be easy to feel isolated, especially if you live alone. However, you’ll have more fun and feel better mentally and emotionally by getting out and meeting new people. They might not be ideal exercise partners, but social activities can still help you stay active.
Final Thoughts
There are plenty of ways for elders to stay active and improve their health. At-home workouts, classes, light sports, and social activities are all great options. The key is to find an activity that you enjoy, and that fits your abilities. It would help if you also talked to your doctor before starting any new physical activity to ensure it’s safe for you. You can lead a healthy and active life well into your golden years with little effort.