Introduction

• A major component of being healthy is to maintain an active physical lifestyle. Combined with eating well and getting enough sleep, physical activity ranks highly among the things you can do to increase your chances of living a long, healthy life. A few useful exercises for seniors keep them fit and healthy.
• Being physically active is even more important as you age. Doing the same physical activities, you did in your 20s and 30s, however, is probably not a good idea when you reach your 60s and 70s. It is important to identify exercises and activities that are healthy, fun, and safe for senior citizens.

     The Health Benefits of Useful Exercises in Older Adults

• Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations.
• Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable.
• Physicians and researchers say seniors should remain as active as possible, without overexerting themselves. In older adults, exercise helps you live a longer, healthier, and more joyous life. Staying active is crucial for seniors to maintain their health, mobility, and overall well-being.
• The list of good reasons to get moving is long, according to the Centers for Disease Control and Prevention. Scientific research has repeatedly shown that regular exercise helps:
• Lower blood pressure
• Reduce the risk of heart disease and other chronic conditions
• Reach and maintain a healthy weight
• Strengthen bones and muscles
• Support brain health

Plus, 30 minutes of exercise a day can boost your mental health and lower your risk for depression.

     Exercises to Help Senior Citizens

• The National Institutes of Health (NIH) recommends that senior citizens do exercises that address four important areas:
• Balance:
• Falls are the leading cause of injury and death among people aged 65 and over. Incorporating activities like tai chi and yoga can help maintain your balance.
• Endurance:
• This includes aerobic activities that increase your heart and breathing rates. You should aim to do these exercises for 150 minutes a week.
• Flexibility:
• Simple activities like stretching once a day can dramatically improve your flexibility.
• Strength:
• This includes activities like weightlifting and using resistance bands. You should aim to do strength-building activities two to three times a week.

• The exercises and activities below include some or all of the identified core target areas outlined above. They are great for senior citizens who want to maintain an active lifestyle while ensuring they stay safe and healthy.

• Regular exercise can help improve balance, strength, flexibility, and cardiovascular health. Here are five useful exercises that are particularly beneficial for seniors:

 

 

 

         1. Walking

 

 

• Walking is one of the simplest and most effective exercises for seniors.
• It requires no special equipment and can be done anywhere. Regular walking helps improve cardiovascular health, enhances mood, and strengthens bones and muscles. Seniors should aim for at least 30 minutes of brisk walking most days of the week.
• Start with shorter distances and gradually increase the time and pace.
• Walking promotes a healthy lifestyle, while strengthening muscles, lowering your risk of heart disease, stroke, diabetes, and colon cancer.

 

        2. Chair Yoga

 

 

 

• Chair yoga is an excellent way for seniors to improve flexibility, balance, and strength without putting too much strain on the body.
• It involves performing yoga poses while sitting or using a chair for support.
• This form of yoga can help reduce stress, improve mental clarity, and enhance overall well-being. Seniors should consider joining a chair yoga class or following online tutorials designed specifically for their age group.
• And while yoga is low-impact and gentle on your body’s joints, it’s still weight-bearing, meaning that you have to support your body’s weight with every posture. That’s vital to strengthening not just your muscles, but also your bones.

     3. Cycling

 

 

• Cycling is an excellent form of exercise for seniors, offering a wide range of health benefits.
• It provides a low-impact cardiovascular workout that is easy on the joints, making it an ideal activity for older adults who may have arthritis or other joint issues.
• Regular cycling helps to improve cardiovascular health, increase muscle strength, and enhance flexibility and balance, which can reduce the risk of falls.
• Cycling also can be adapted to suit individual fitness levels and health conditions.
• Additionally, cycling can improve mental health by reducing stress, anxiety, and depression, and can foster a sense of independence and well-being.

       Some ways for seniors to benefit from cycling:

• Start with short, flat rides
• Increase duration and intensity over time
• Use an electric bike
• Join a social cycling group
• For extra back support, use a stationary or recumbent bike

    4. Pilates

 

 

• Pilates is a popular low-impact form of useful exercise that was developed a century ago.
• In Pilates exercises, breathing, alignment, concentration, and core strength are emphasized, and typically involves mats, Pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises.
• Pilates has been shown to improve balance, develop core strength, and increase flexibility in older adults.
• Most gyms offer Pilates classes designed for beginners, which is especially important for those interested in classes that rely on the “reformer,” an exercise machine that uses springs, bars, and straps for resistance.

        Some great and useful Pilates exercises for older adults include:

• Food slides
• Leg circle
• Mermaid movement
• Side circles
• Step ups

       5. Strength Training

 

 

 

• Strength training is essential for maintaining muscle mass and bone density, which tend to decrease with age.
• Seniors can engage in strength training using resistance bands, light weights, or even their own body weight.
• Exercises like seated leg lifts, wall push-ups, and bicep curls can be beneficial. It’s important to start with light weights and gradually increase resistance as strength improves.

       6. Bodyweight Training

• One out of every three older adults experiences severe muscle loss, according to an analysis in Age and Ageing. Meanwhile, when it comes to fighting age-related abdominal fat—a marker for overall health—Harvard research shows that strength training is more time-efficient than cardiovascular exercise.
• Fortunately, you don’t have to bench press a ton of weight to keep your muscles healthy and prevent fat gain over the years, Dr. Shin says. In fact, she notes, for most older adults, it’s far safer to start small. Simple bodyweight exercises such as chair squats, single-leg stands, wall pushups, and stair climbing will do a great job at keeping your body strong and ready to tackle everyday activities.
• Here’s everything you need to know about strength training. Ready to try? Start with the sit-to-stand, which is a modified version of a squat that uses a chair.

     

         7. Tai Chi

 

 

• Tai Chi is a gentle martial art that focuses on slow, flowing movements and deep breathing.
• It is particularly effective for improving balance, flexibility, and mental focus.
• Tai Chi has been shown to reduce the risk of falls and enhance overall quality of life in seniors.
• Classes are often available at community centers, or seniors can follow online videos tailored to beginners.
• Additionally, tai chi promotes better posture and joint health, helping to alleviate arthritis symptoms and improve overall mobility. The meditative aspect of tai chi also reduces stress, anxiety, and depression, contributing to better mental health and a sense of inner peace.

       8. Water Aerobics

 

 

• Water aerobics provides a low-impact workout that is easy on the joints, making it ideal for seniors with arthritis or mobility issues.
• Exercising in water offers resistance that helps build strength and endurance.
• Water aerobics classes typically include a variety of exercises to improve cardiovascular fitness, flexibility, and balance. Many local pools offer classes specifically designed for seniors.
• Great water aerobics exercises for seniors include:
  • Aqua jogging
  • Arm curls
  • Flutter kicking
  • Leg lifts
  • Standing water push-ups

 

     Exercises Seniors Should Avoid

• A good percentage of popular mainstream workouts are not ideal for older adults.
• These popular workouts are well-suited for younger adults looking to bulk up or shed weight in a hurry, but they may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems, or issues with balance.
• The following exercises should probably be avoided if you’re over the age of 65:
• Abdominal crunches
• Bench press
• Deadlift
• High-intensity interval training
• Leg press
• Long-distance running
• Power clean
• Rock climbing
• Squats with dumbbells or weights
• Upright row

 

      Conclusion

• Regular exercise is crucial for seniors to maintain physical health and independence.
• By incorporating activities like walking, chair yoga, cycling, pilates, strength training, Tai Chi, and water aerobics into their routine, seniors can enjoy a more active and fulfilling lifestyle.
• It’s always recommended that seniors consult with their healthcare provider before starting any new exercise regimen to ensure it’s safe and appropriate for their individual health needs.

      References:

1. 1 new message
2. https://www.aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html
3. https://www.betterhealth.vic.gov.au/health/HealthyLiving/Walking-the-benefits-for-older-people
4. https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/
5. http://www.cdc.gov/physicalactivity/basics/older_adults/index.htm