As we get older, we begin to lose the stamina and nimbleness we delighted in during our more youthful years. But getting older isn’t an excuse to become a couch potato.
The Centers for Disease Control and Prevention reports that all older adults can benefit from normal, moderate physical fitness. This is true for healthy individuals as well as those with medical conditions such as joint pain, heart infection, obesity, and high blood pressure.
Physical fitness can be life changing for older adults. It can have a positive impact on our physical wellbeing in numerous ways, as well as our emotional and mental wellbeing.
Working out after age 55 should include a combination of aerobic activity, strength training, and flexibility exercises.
The benefits of physical fitness for us more seasoned adults
Incorporating regular movement into our daily lives can affect our physical wellbeing as well as our mental and emotional state. It can offer us more vitality and more noteworthy self-confidence, empowering us to embrace our golden years with gusto.
Here are some benefits that accompany regular fitness exercise for older adults:
Improved Mood
Immunity Boost
Bone Loss Prevention
Calming of Osteoarthritis Pain
Help with Chronic Illnesses Prevention
The best exercises for older adults
In a perfect world, work out schedules for more seasoned grown-ups ought to consolidate a mix of aerobics, strength and resistance training, and stretching or flexibility exercises. In-vogue wellness programs and high-intensity work outs are not a safe practice for most older adults. Here is a list of a some great workouts that can assist the more seasoned grown-up to improve mobility, build strength, and enhance balance and coordination:
Aerobic exercise adds endurance to your day. It can help bolster cardiovascular function, strengthen lungs and airways, and improve stamina. What counts as aerobic exercise? Walking, swimming, and using the stationary bike are all good aerobic choices for the older generation. The recommended amount is thirty minutes per day.
Yoga is a low-impact action that won't put strain on your joints. At the same time, it helps you build up your muscles, stabilize your center, improve your flexibility, and fortify your bones. Look for a yoga class in your area designed for older adults.
Pilates offers an effective workout while also being gentle on joints. It works on building a solid center in order to improve balance and stability and has been shown to reduce the symptoms of joint pain, multiple sclerosis, and Parkinson's disease. Many Pilate work outs are performed in sitting or reclining positions.
Strength building exercises are basic, low-impact movements you can do at home to help reverse muscle loss and burn body fat. One of the best strength building exercises is stair climbing. Other great strength enhancing exercises include wall pushups, squats and single-leg stands. You may even incorporate light hand weights (1 to 2 lbs.) or resistance bands. Shoot for two or three workouts weekly to produce the highest benefits.
Community exercise programs
For may of us, exercise is more enjoyable with a friend. If you don't have a fitness partner, a community exercise program can provide the social association and inspiration you need to stay with it. Working out in a group setting helps to provide an added layer of safety for older adults who may need more supervision while doing activities.
Here are a couple of senior fitness programs that can assist you in getting active in your community:
SilverSneakers is a health and fitness program for seniors. It's covered by some Medicare plans (Check to see if your plan includes this benefit). It provides access to gyms and fitness classes designed for older adults, helping the well seasoned generation to remain mobile and active. SilverSneakers also offers workout videos, social forums, and other online resources to help seniors exercise from home.
Fit & Strong is an award-winning, community fitness program for older adults, especially those who suffer from osteoarthritis. Those who participate not only engage in arthritis-appropriate exercises during the eight-week program; they also learn helpful tips for managing their day-to-day arthritis condition.
Exercise safely
Most adults over the age of 55 can safely participate in a fitness program, including those with chronic conditions and mobility challenges. Before starting any exercise plan, it’s important to talk with your doctor to learn which options are right for your health and activity level.
Story by Senior Citizen Friends
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