Everyone can benefit from adding more movement and exercise into their lives, but it can be particularly beneficial for older adults. According to the Centers for Disease Control and Prevention (CDC),
“In addition to cardiorespiratory endurance (aerobic) activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.”
Keeping muscles strong can be crucial to long-term health and make you feel better due to the endorphins. However, as we age, it’s essential to focus on low-impact activities that have a lesser chance of leading to injury.
If you’re interested in adding more exercise to your life or a loved one’s life, it can be easy to get overwhelmed figuring out the best activities to try. With that in mind, we wanted to suggest 4 of our favorite simple yet effective exercises for seniors:
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1. Take a Walk
Just taking a walk around the block can do wonders for your health. It’s a great way to breathe fresh air and add more movement to your day. In addition to being a great cardiovascular exercise and being easy on the joints, it also reduces heart disease. According to data provided by the Arthritis Foundation,
“Walking wards off heart disease, raises the heart rate, lowers blood pressure, and strengthens the heart. Postmenopausal women who walk just one to two miles daily can lower their blood pressure by nearly 11 points in 24 weeks. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they step up the pace.”
With many health benefits, it’s a great way to relieve stress and improve your health during your day. Just adding a 30-minute walk could be great for your routine.
2. Do Leg and Arm Raises
Doing leg and arm raising exercises with aerobic routines or even water aerobics can help boost strength in your arms and legs. While there are typically lots of aerobics or water aerobics classes available for seniors, routines can also easily be found online.
3. Try Tai Chi Routines
Tai Chi is another popular activity among seniors that can have great results. As a meditative practice characterized by slow, deliberate movements, it can be relaxing to do alone or as a group.
Many cities and towns have Tai Chi classes in local parks, where you can enjoy the outdoors as you execute each pose. In addition, many routines are available online, and you can do them by following along with online videos.
4. Incorporate Weight Training
Adding weight training and doing repetitions with weights can help seniors maintain and build strength over time. In fact, according to a study on weight training and older adults, weight training can “build muscle strength and muscle mass and preserve bone density, independence, and vitality with age. In addition, strength training can reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes while also improving sleep and reducing depression.”
Adding weight training a couple of times a week in conjunction with other exercises can give seniors critical benefits. Seniors can often find advice on creating a routine at local gyms or with online resources.
Interested in Special Touch Home Care?
These are just a few ideas for adding exercise for the senior adult(s) in your life. It’s always important to evaluate what exercise will work best for each individual and their respective routine.
If you have someone in your life interested in in-home care or if you’re interested in receiving care at home yourself, we hope you reach out!
Special Touch Home Care helps loved ones get the care they need to live comfortably and independently in the comfort of their own home.
Contact us or schedule a call with a Care Representative today!
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