You understand as an older adult that an intelligent health and wellness strategy depends on being active. According to the Centers for Disease Control and Prevention, regular exercise can help prevent cardiovascular disease, or leading cause of death for those age 65 and up (CDC). Physical activity is undoubtedly important for reducing the risk of heart attack, stroke, and death, but there are other factors at play as well. Seniors can benefit from increased energy, improved happiness, and improved mental health by being active.
You’ll learn the fundamentals of being active if you’re a senior citizen (age 65 and older) in this guide, including details on how often you should exercise and the best activities to do to avoid getting hurt.
DO YOU NEED TO EXERCISE HOW MUCH? We all agree that exercise is important, but how much is enough? The CDC recommends that older persons aim for 75 minutes per week of vigorous-intensity aerobic activity, such as jogging or running, or at least 150 minutes of moderate-intensity aerobic activity (anything that makes your heart beat quicker). Seniors should schedule two muscle-strengthening sessions per week in addition to the above. It’s entirely up to you how you choose to use those 150 minutes and the two strengthening sessions, but some ideas are:
five days a week for half an hour of brisk walking and two half-hour sessions of full-body muscular strengthening at the gym. Five days a week, 15 minutes of treadmill jogging or cycling, and two half-hour sessions of full-body strength training on the gym machines. Ask your doctor before beginning a new fitness routine if you have any heart ailments, severe bone or joint diseases, or have been given a diagnosis of any other significant sickness.
WHAT SORTS OF ACTIVITIES WORK BEST? Senior folks should engage in cardiovascular (aerobic), strength-training, and range-of-motion exercises, which are all very important. These different kinds are crucial, both separately and in relation to one another. Building muscle enhances balance and movement, which makes cardio safer and more pleasant. Actually, you need all three to have one.
Cardio – It’s crucial to be careful on the joints when performing cardio exercises for older folks. High-impact exercises can exacerbate joint pain and cause serious injuries, making it difficult to exercise at all. To safeguard your bones, stick to low-intensity exercises like swimming, strolling, or utilizing an elliptical machine . To safeguard your feet, legs, and back, wear supportive footwear of the highest caliber. Strength – Having strong muscles is essential at any age, but as you age, it becomes even more crucial since it supports your bones and joints and gives them more stability and protection. The most important thing to keep in mind when choosing strengthening exercises is that seniors should normally utilize guided weight machines at the gym rather than free weights. To avoid injuries, these devices guide and support the entire body. Range-of-Motion Exercises: It’s vital to incorporate these into your routine a few times each week because they can assist reduce stiffness and increase mobility. They may also improve joint health and flexibility. To increase your range of motion, try doing arm circles, elbow bends, and head tilts.
STAYING ACTIVE TIPS It’s obvious that everyone has to exercise in order to be content and healthy throughout their lives, yet for many individuals, this is easier said than done. Find fitness regimens and motivational tools that inspire you to stick with your routine, such as pain relief solutions. Here are some helpful hints.
Using the aid of non-pharmaceutical pain therapies , treat joint discomfort with massage, hydrotherapy, or low-level laser therapy. In order to complete your daily exercise routine, using an laser light therapy belt can momentarily relieve some of that tenacious low back ache. This type of treatment is intended to aid in muscle relaxation, which can aid in restful sleep. Consider enrolling in a senior-focused exercise class like water aerobics, mild yoga, or spinning. The benefit of enrolling in a program like this is that it promotes accountability, accountability, and camaraderie, so you’ll be more inclined to show up even if you lose interest. Hire a trainer for yourself. Not just athletes or weight lifters need personal trainers. Instead of that! Actually, they’re fantastic for senior citizens and anyone with movement issues, arthritis, or past injuries. Your trainer will lead you through mild, safe exercises that are customized for you. Use a wearable fitness device. Who said that only young people use fitness monitors and the applications that go with them? Because they can track vitals like heart rate, sleep, weight, and more, wearable fitness devices like smartwatches and Fitbits are actually very helpful for older folks. They also keep track of your daily activity and exercise so you can see how much work you’re putting in.
AIM FOR SAFE, HEALTHY MOTION You need exercise as much as you did when you were younger, if not more, as an older adult, but due to the many physical changes and health issues you are dealing with, exercising now may be riskier than it was for you ten or twenty years ago. You must therefore take extra care to ensure that you burn calories and condition the heart without putting yourself at risk of harm. Use these fantastic pointers to stay active and in terrific shape while being safe!