Best Exercises For Seniors Life STYLE
HOW TO BEGIN YOUR SENIOR EXERCISE ROUTINE
When you live in a senior community like ours, you simply have more time. There are no chores or home maintenance. And the amenities and equipment are just steps away from your residence. So now you can begin that fitness program you’ve been putting off for years. If you’ve been avoiding exercise, you’re not alone. By age 75, about one in three men and one in two women engage in no physical activity, according to the Centers for Disease Control and Prevention.
We’ve all heard the benefits of exercise. More strength. Less stress. A boost in mood. A reduction of risk for heart disease and osteoporosis. But what are the best exercises for seniors? How do you establish a healthy senior lifestyle and fitness routine?
Maybe you want to do something as simple as correct your posture?
Here’s a simple little routine to help you align your posture. Start by standing with your back against a wall. Your feet should be shoulder width apart with your knees unlocked. Place both of your hands behind your back and attempt to flatten your lower back so that your hands feel pressure and then relax. Do this exercise 10 times. Make sure you exhale during the flattening movement and inhale deeply during the relaxing part of the movement.
5 Tips for a Healthy Senior Exercise Routine
1. Talk to your doctor.
Our exercise routines are specifically designed for seniors and accommodate all levels of ability. However, if you’re going to do this on your own, ask your doctor for recommendations for the best exercises for seniors and to help you develop a routine that will work for you.
2. Think about what you like to do.
Consider two types of activities: cardio and strength. Cardio for endurance, and strength exercises to build muscles and reduce risks of falling. Both senior exercise routines work together to help you maintain independence by increasing mobility and your ability to perform the tasks of daily living.
Brisk walking is a simple aerobic activity with no equipment needed. It’s great for your heart and lungs. By brisk, your pace should be fast enough to get your breathing up. If you’re finding it hard to talk or breathe or you’re feeling wobbly, stop.
Rather than using a heavy weight that will put stress on your joints, use a lighter one and lift it as slowly as you can. While it usually takes a person only one to two seconds to lift and lower, aim for 10 to 20 seconds. This small change will have a dramatic impact on your ability to gain strength. A personal trainer can help identify hip and knee strengthening exercises for seniors. The key is to keep the momentum going without resting, moving the weight smoothly up and down or side to side. You’ll do fewer repetitions since the slowness increases the intensity.
Exercises that improve balance also build muscle strength. That can be as easy as standing on one foot for as long as you can maintain the position. Make sure you’re on a flat, no-slip surface close to a counter, a sofa or something secure and stationary that you can grab on to.
Yoga & Tai Chi
Yoga and tai chi have gained incredible popularity for seniors’ exercise routines in recent years. Both emphasize the smooth flow of energy and breathing, improve balance and concentration, and extend range of motion. While you can use videos to learn the movements, a class is better so an instructor can ensure your poses are correct.
Swimming and water aerobics combine cardio and strength-building. The gentle resistance of the water heightens challenge, increasing heart rate and muscle mass, while its buoyancy makes it gentle on the joints. Even walking in water improves fitness levels.
3. Start simply.
If you haven’t exercised for a while, don’t overdo it. You’ll end up being sore and won’t want to continue your program. Try short (5-10 minute) intervals of moderate activity and gradually add more time. Two to three times a week, giving yourself a day or two in between to recover, ought to do it.
4. Drink water.
While there are no exact guidelines for how much you need to drink, hydration is critical before, during, and after your workouts. Even if your activity level is not intense enough to break a sweat, refreshing water lubricates your joints and regulates your body temperature.
Symptoms of dehydration include:
- Muscle cramps
- Dry mouth
- Lack of sweating
- Nausea and vomiting
For seniors, exercise routines may come with cautions. Your prescriptions might alter your body’s ability to retain or shed water. Once again, your doctor is the best source of advice regarding the best exercises for seniors, as well as for personalized fitness plans.
5. Exercises for Seniors to Do at Home.
Even on your best days, you can get a little bored with your exercise routine. These will put a little more spring in your step:
- Get moving in the course of your daily routines. Garden, window shop, or walk the dog.
- Buddy up with a friend. You’ll encourage and motivate each other. Instead of sitting and chatting, do it while walking.
- Ask your doctor about bed exercises for the elderly.
- Use a stability ball with suitable exercises for seniors.
- To tone flabby arms, rely on a combination of arm toning and muscle building exercises along with aerobic exercises and a healthy diet.
- Participate in a fitness class.
- Schedule your workout for the same time every day – and set an alarm.
- While working out, listen to music or an audiobook, or watch a movie or TV show.
Pay Attention to the Whole Health Picture
Healthy living doesn’t start and stop with exercise routines. Successful aging relies upon diet as well. A study by AARP of women ages 65 to 70 found that a daily diet of more than 25 grams of fiber, with a third of calories coming from healthy fats like fish, nuts and olive oil, helped enhance dynamic explosive strength. Tiffany Springs is brimming with programs and amenities to help you stay healthy and happy. Group fitness classes are on our schedule almost daily. You’re invited to tour our gym and observe our classes any time or schedule a consultation with our personal trainer.
Contact us at 816-621-3800 to schedule a time to visit.