Keeping Fit and Exercise Routines For Senior Citizens

A healthy lifestyle should always include both exercise and good nutrition, and as we get older, our needs change more and more. A growing body of research shows the value of regular exercise for seniors and the trend of older adults choosing an active lifestyle over a sedentary one. The seven best types of exercise for seniors, as well as a few exercises that could be harmful to their health, are all covered in this article.

Sarah Chai

Exercise's Positive Effects on Older Adults' Health.

Our biology changes as we age, so seniors have different motivations for maintaining their fitness than younger generations do. Even though physical fitness has advantages for everyone at any age, physically fit seniors benefit from more significant health advantages. Seniors should maintain as much activity as they can without overdoing it, according to doctors and researchers. Exercise makes older adults live longer, healthier, and happier lives.

Exercise later in life can have various advantages, such as:

Seniors will be more independent if they exercise more:

Regular exercise among seniors reduces their reliance on others. Regular exercise helps older adults maintain their ability to walk, bathe, cook, eat, dress, and use the restroom, according to Harvard Medical School. Exercise is one of the best things older people can do to keep their independence if it's important to them.

For older adults, exercise improves balance because older people take falling down much more seriously than younger people do. According to the National Council on Aging, a senior dies from a fall every 19 minutes and an older adult is admitted to the emergency room every 11 seconds for a fall-related injury. Regular exercise lowers the risk of falling by 23%, despite the fact that no two falls are alike and fall prevention is very complicated.

The benefits of regular exercise

Increased energy despite the apparent paradox that being inactive drains your energy while regular exercise recharges it. Endorphins, vital neurotransmitters linked to pain relief and a sense of well-beingg, are released when you exercise, no matter how much. Endorphins reduce the effects of stress hormones, encourage sound sleep, and generally energize you.

Yan Krukov

Diseases like heart disease, osteoporosis, depression, and diabetes are prevalent in older adults and frequently fatal. Exercise helps prevent and combat disease. Fortunately, if you already have one of these diseases, adopting a more active lifestyle can help you manage its uncomfortable symptoms of it. Exercise may be the key to preventing a bothersome condition if you are at risk for disease.

Regular exercise enhances brain function: The discovery that the mind and body are much more closely linked is one of the most remarkable developments in health science. According to NCBI research, seniors who regularly exercise have better cognitive health because a healthy body is probably a sign of a healthy mind. According to a more recent study by the Alzheimer's Research & Prevention Foundation, regular exercise can cut your risk of developing dementia or Alzheimer's disease by almost 50%.

Senior Exercises That Work Best

Older adults must exercise, but it can be challenging to get started. Returning to an active lifestyle can be intimidating if you haven't worked out in a while. Additionally, there's a chance that the exercises you used to do aren't the best for older people.

Before starting an exercise program, it's crucial to speak with a doctor to make sure you're healthy enough for it and to find out which exercises are best for your current fitness level.

Aquatic exercise

The top 7 exercises for senior citizens (plus a few to avoid)

Water aerobics has grown tremendously in popularity over the past few years among people of all ages, but seniors in particular. People with arthritis and other types of joint pain should exercise in the water because the buoyancy of the water relieves some of the pressure on their joints. Water also provides natural resistance, negating the need for weights in strength training. Exercises in the water that improve strength, flexibility, and balance put the least amount of strain on your body.

Seniors who enjoy water aerobics should try:

Water jogging
swaying, kicking
lifted legs
Push-ups in standing water
the bending of the arms
chair yoga
The top 7 exercises for senior citizens (plus a few to avoid)

Chair yoga is a low-impact exercise that enhances muscle strength, mobility, balance, and flexibility—all essential health factors for seniors. It is similar to water aerobics in this regard. Compared to more traditional forms of yoga, chair yoga is more easily accessible and less taxing on the bones, muscles, and joints.

Chair yoga has the added benefit of enhancing older adults' mental health. Participants in chair yoga regularly report better sleep, fewer cases of depression, and an overall sense of well-being.

Seniors who practice chair yoga should try:

stretch in the air
sitting cow stretches
lying cat stretches
Mountain pose while seated
seated turn
Exercises using resistance bands
The top 7 exercises for senior citizens (plus a few to avoid)

Stretchy rubber strips called resistance bands can add resistance to workouts while putting less strain on your body. Resistance band exercises are simple to use and suitable for beginners. Resistance band workouts are perfect for at-home exercise because they have relatively low upfront material costs, which is why they are becoming more and more popular among seniors. Additionally, these exercises are excellent for building up your core, which enhances balance, mobility, and posture.

The following are some senior resistance band exercises:

Leg raises
Triceps curl
Lateral increase
Bicep curling
Cut off the band

1. Pilates: The seven best exercises for older people (plus a few to avoid!)

Invented a century ago, Pilates is a well-liked low-impact exercise technique. Pilates exercises place a strong emphasis on breathing, alignment, concentration, and core strength. They frequently involve the use of mats, pilates balls, and other inflated accessories to help build strength without the strain of more strenuous exercises. In older adults, Pilates has been shown to enhance flexibility, build core strength, and improve balance.