Introduction
A senior is someone that is at least 55 years old. Seniors are generally considered to be adults that are primarily living on their own, with or without children. But other than age, not much separates seniors from adults in general. There are a few differences between the two though, including physical limitations that may make certain activities difficult for some seniors and lifestyle habits like physical activity.adidas yeezy foam jersey for sale wigs online adidas sneakers custom team jerseys custom football jerseys custom softball jerseys best wigs nike air jordan womens low wigs online buffalo bills apparel nike air jordan 6 rings custom jersey online silicone ass sex toy adidas sneakers
Exercise is important for everyone but it’s especially important for seniors because of their age and the life changes they’ve experienced over the course of their lifetime. Seniors also tend to have other health problems like arthritis, and balance issues which can make them more susceptible to injury.
Unfortunately, seniors are the least likely group to be physically active. A recent study of adults age 65 or over in the United States found that only 35% were getting enough physical activity based on guidelines from the American College of Sports Medicine. Of those people who were meeting recommended guidelines, most had very low levels of physical activity – less than 150 minutes per week.
The Health Benefits Of Exercise In Older Adults
1. Builds Strong Muscles And Bones
Regular exercise can boost bone density, help maintain healthy muscle mass and improve balance. Seniors with strong muscles and bones are less likely to fall, which is the leading cause of death in adults over 65.
2. Promotes Better Sleep
The right amount of physical activity can help you sleep better and have more energy the next day. One way that exercise improves sleep is by helping the body produce more serotonin, a hormone that promotes relaxation.
3. Reduces Joint Pain And Inflammation
Exercise and physical activity can reduce joint pain and inflammation in your knees, hips, and back. Regular exercise also helps keep your muscles flexible so they don’t get stiff as easily.
4. Strengthens The Heart And Lungs
Exercise keeps the heart strong, helps lower blood pressure and increases lung capacity which makes it easier to breathe when you’re doing everyday activities like cleaning or walking up the stairs.
5. Improves Mood And Support Neuroplasticity
Physical activity can help improve mood, memory and overall health because it supports neuroplasticity. This is a fancy term for how the brain changes as we get older. In middle age, the brain tends to start shrinking because of things like Alzheimer’s or dementia but physical activity has been shown to reverse this phenomenon by stimulating brain cells and neurons and strengthening connections between them.
6. Helps Fight Disease
Being physically active not only helps with disease prevention, it can also promote the body’s natural ability to heal itself when diseases do strike. For example, a study of people that were training at CrossFit found that they had healthier immune systems than those who weren’t exercising regularly.
Workout Basics
As you age, it’s important to keep in mind that cardio exercises like running and swimming are more difficult than they are when you’re younger and most seniors need to modify their activities. For starters, the intensity of your workout should be gradually cut back. You can’t just go from running miles every day to going a mile at a time. Try switching from long slow runs to short intervals and then from interval training to walking. If you’re doing weight lifting, start with basic bodyweight exercises like pushups and squats for some upper body strength. Then switch over to more complex movements like lunges or squats with a barbell over time.
The Best Exercises For Seniors
1. Tai Chi
Tai Chi is an ancient Chinese martial art that uses slow and gentle body movements like stretching, breathing, and meditation. Tai Chi is practiced by millions of people in China and research shows that the practice can lower blood pressure and increase balance. One study of older adults showed that practicing Tai Chi helped with distress, anxiety, and depression too.
2. The Stair Step Up
One easy exercise you can do anywhere is a stair step up. When you go up the stairs, take one step at a time instead of two or three depending on your fitness level. If you’re very weak, take one step at a time with your arms for assistance. After a few weeks, try to climb the stairs without using your arms. This exercise will help strengthen your legs and cardiovascular system.
3. Walking
Walking is an easy exercise that any senior can do no matter where they live. If you live in an area where it’s safe to go on a walk outside, go ahead and start walking often during the day or with a group of people that are your age and physical fitness level so that you have someone to motivate you and encourage you when the walking becomes difficult for you.
4. The Three-Step Jump
This is another exercise that can be done anywhere with an elderly person. The reason I like this exercise is that it gives seniors a challenge and since it can be done at any location or even in the home, it makes the act of exercising easy. It’s also a great way to build up strength in your lower body.
5. The Push-Up
This pushup is easy to do anywhere and doesn’t need any exercises done with resistance bands or weight machines. It’s performed by laying flat on the floor and lowering your chest down towards the ground until your chest is pressed against the floor as far as you comfortably can go before changing positions.
Things To Consider
There can be some negatives associated with physical activity in seniors, especially if they’re very frail or have health conditions that prevent them from safely doing certain exercises. For example, if you have arthritis or osteoporosis, it may not be wise to start new exercise programs to help strengthen your bones and joints. On the other hand, it’s important that elderly people don’t stop exercising completely as they’re at risk of developing Muscle Atrophy (weakness) and loss of bone density if they don’t get enough exercise.
After You Exercise
If you’ve worked up a healthy sweat during your workout and feel like you need a break after your session ends, remember that you don’t have to leave the gym right away. When you’re done exercising, it’s important to get enough fluids to flush the toxins from your body and replenish the fluids you lost. Try to drink about 16 fluid ounces of water per pound of your body weight (for example, a person that weighs 150 pounds should be drinking around 8 ounces of water). Also, because muscle needs more calories than fat does, you can also consume foods that are high in protein after a workout.
Conclusion
As a senior citizen, you may be looking for ways to reduce stress, improve your health and stay in shape. If you’re interested in starting an exercise program at a gym or with a personal trainer, don’t give up on the idea if you start to feel discouraged. Find a method that works for your body and stick with it. You may want to find an exercise buddy that’s your age and physical fitness level so that you have someone close by to motivate you and keep you on track with your goals. Whatever method or style of exercise you choose, the benefits are so numerous that it’s hard not to see how beneficial the practice of staying active can be for seniors of any age.