There are no official fitness guidelines for older people, but the basic exercises for seniors are the same at every age. As a person grows older, the body becomes weaker and it is therefore important that you look after yourself and exercise regularly.
Exercise keeps the mind and body healthy and there are exercises that people of all abilities can try. If you have mobility problems, there are exercises you can do from the comfort of using stair lifts or your sofa.
There are a number of exercises that are highly recommended for older adults. One of the most popular exercises is Yoga and this aids muscle strength, aerobic fitness, core stability, and total body mobility; all of which are much helpful to the elderly. Yoga is low-impact and gentle on your body joints, its weight-bearing in order to support your body during different postures of the exercise. It strengthens your bones too, not just your muscles.
2014 analysis in the European Review of Aging and Physical activity by Dr. Shin, a medical specialist, says the elderly need more stability to enable them to move around freely. This means trying Pilates as an exercise will help in improving the balance among the older adults. It’s a do-it-yourself exercise but you can also find the same services at a gym with a trainer, especially if you don’t trust yourself in doing the right twist and posture.
The gym has an array of Resistance Band Workouts that are readily available. But if you dislike being in a crowd or public place, there is an inexpensive package for your home use. This kind of exercise helps you to challenge your muscles in great magnitude. Though it’s workable at home, you might need a trainer in case of improving your body posture, rows, and other pulling motions.
The easiest of all exercises is walking. Dr. Shin recommends that everyone should take about 10,000 steps per day. She says this improves your strength and you’re likely to live more 10 years longer. Walking is great and free exercise to perform.
Going on a cycling machine is ideal for those who want to increase their leg strength, but can’t run or engage in sports or general running due to osteoporosis or joint issues. Cycling machine can also help to improve your cardiovascular health, metabolic health, and cognitive performance in adults older than 70 years of age.
Breaking a sweat in the Strength and Aerobic Classes is another way to have lots of fun, make friends who are a great contributor to making exercise a habit. Actually, research done in 2017 in BMC Public Health confirmed that group exercise increases activity levels in older adults over the long term. There is less fatigue and boredom.