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Exercise and nutrition are crucial components of a healthy lifestyle at any age, and our requirements change as we grow older. Research increasingly shows that regular exercise is particularly important for seniors, and more older adults are choosing active lifestyles over sedentary ones.
This article will highlight the benefits of exercise for seniors, outline the best forms of exercise for older adults, and identify a few exercises that may pose risks to their health.
Why is Exercise Important?
Exercise is important because it keeps your body and mind fit. Doing regular exercises strengthens your heart, lungs, and muscles, which help prevent heart diseases. Physical activities like walking and running improve bone density and reduce the risk of osteoporosis in old people. Exercise is especially important for older adults as it helps them maintain their independence, improves overall health, and enhances their quality of life.
Best Exercises for Seniors
The more active you are, the fewer heart issues you will have. However, If you are a beginner, it may seem difficult initially. It is essential to consult your doctor and start with a moderate workout plan that is appropriate for your age and health condition. Here are some heart-healthy exercises for seniors that are easy to try.
Walking
Walking is a low-impact exercise that can be done anywhere, anytime. 30 minutes of brisk walking significantly lowers the risk of heart disease by increasing your heart rate and boosting stamina. Even heart patients can walk for short intervals daily to improve their quality of life. Walking relieves stress and improves overall health.
Cycling
Cycling is a moderate exercise that senior people can do to enjoy nature, improve muscle strength, and maintain cardiovascular health. It is gentle on joints and improves blood flow to the heart and lungs.
Swimming
Swimming is suitable for people suffering from arthritis because it puts less stress on your joints and helps you move easily. It improves your strength and balance by putting minimum pressure on your body.
Stretching
Stretching improves flexibility and range of motion, prevents muscle stiffness, improves posture, relieves back pain, and is ideal for people with low activity levels. Simple stretches can be performed sitting on a chair.
Resistance Training
Resistance training such as bodyweight exercises that build muscle mass, improves strength and endurance. It is also considered a good recovery exercise for heart failure in the elderly as it helps improve their oxygen uptake and cardiac output. However, it should be performed only under the guidance of a professional physical trainer as advised by your doctor.
Chair Yoga
Chair yoga is a type of exercise that is low-impacting and enhances muscle strength, mobility, balance, and flexibility, which are essential health aspects for seniors. This form of yoga places less stress on the muscles, joints, and bones compared to traditional yoga practices. Additionally, chair yoga has been shown to improve mental health in older adults. Regular participants in chair yoga experience better sleep quality, fewer instances of depression, and an overall sense of well-being. Overhead stretch, seated cat stretch, seated cow stretch, seated mountain pose, and seated twist are some of the great chair yoga exercises for seniors.
Pilates
Pilates emphasises breathing, alignment, concentration, and core strength. It generally involves mats, pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises. Pilates can be very helpful for improving balance, developing core strength, and increasing flexibility in older adults. Some of the useful great pilates exercises for older people are food slides, leg circles, mermaid movement, side circles, and step-ups.
Tai Chi
Tai Chi is a type of traditional Chinese martial art and is renowned for its gentle and flowing movements, which makes it the most suitable exercise for seniors. Tai Chi is a combination of physical exercises with mindfulness. These slow and deliberate movements improve balance, flexibility, and muscle strength, significantly reducing the risk of falls, which is a common concern among older adults.
Balance Exercises for Old People
Staying active is essential as you age. For better overall health, incorporate exercises that improve balance, strength, cardiovascular fitness, and flexibility through stretching.
Let us discuss in detail about some balancing exercises for old people:
- Single Leg Balance: This is a simple exercise that helps improve balance. Stand with your feet shoulder-width apart. Next, extend your arms out to the sides and slowly lift your right knee up off the floor. Then, straighten your leg out in front of you, hold that position for 30 seconds, and relax.
- Tree Pose: This is also a popular yoga pose, but you should always keep a chair in front of you while performing it. Stand with your feet shoulder-width apart, holding one hand to your chest and the other on a chair. You can also rest both hands on your chest if you feel comfortable doing so. Now raise your right leg straight up, turning your foot inward as you do. Gently rest the sole of your right foot against the side of your left thigh and hold this position for about 30 seconds.
- Tightrope Walk: This exercise is generally performed using a line of tape or the lines between the tiles of the floor. You have to just select any destination to walk towards. Extend your arms out to the sides and start walking slowly, being careful to keep your feet on the line at all times.
- Flamingo Stand: This exercise strengthens the hip muscles and stabilises the core. Perform this exercise while standing near a wall so that you can stabilise yourself. Start this exercise by standing with your feet shoulder-width apart and touching your hands to a wall. Next, raise your right leg up to your hip as though marching. Lower it and do the same for the left.
- Lunges: Start this exercise by standing straight with your hands on your hips. Step your right foot forward and bend at the knee. Lower yourself until your right thigh is parallel to the floor below. Breathe and hold for 30 seconds, repeat the same exercise for the same amount of time for the other leg.
Benefits of Exercises for Seniors
When one keeps exercising, it helps the muscles and lungs function better and puts less strain on the heart. There are many other benefits of exercises for senior citizens, such as keeping one active, agile, and mentally fit.
Maintains a Healthy Heart Rate
High cholesterol levels increase your heart rate, but regular exercise can lower your heart rate by strengthening your heart muscles. Physical activity usually increases heart rate, but with consistent cardiovascular exercise, it is possible to maintain a healthy heart rate for seniors that is appropriate for old age.
Helps in Maintaining Healthy Weight
Ageing slows down one’s metabolism, and it becomes difficult to maintain a healthy weight. Regular workouts help to improve metabolism, build muscles and burn more calories.
Reduces the Risk of Diseases
Regular exercising improves their immunity and prevents many health conditions, including high blood pressure and diabetes.
Improves Flexibility and Balance
Your body’s flexibility and strength improve with exercising. It also improves your balance and coordination, thus minimising the risk of falls by strengthening muscles.
Prevents Cognitive Decline
Exercising keeps the brain active and improves brain function by preventing memory loss and reducing the risk of dementia.
Relieves Stress
When you exercise, your body releases endorphins, which help relieve stress and elevate your mood. Exercising improves physical and mental health, reducing loneliness and depression.
What Exercises Should Seniors Avoid?
Seniors should avoid exercises that are high-impact, can strain the joints, or that could put extra stress on the lungs and heart.
Some of the exercises that should be avoided by senior citizens are discussed below:
- Deep squats: This can lead to a strain on the knee joints, which are often affected by arthritis.
- Running stairs: This can be very dangerous for seniors who have balance issues and can lead to falls.
- Deadlifts: Performing a deadlift can strain the back and damage the arms and shoulders.
- Bikram yoga: It is performed in a hot space, and this type of yoga can lead to dehydration, fainting, and injuries.
- High-impact aerobics: It can strain the heart and lungs and increase the risk of injury.
- Long-distance running: Without proper training, it can increase the risk of injury and lightheadedness for older adults.
- Crunches and sit-ups: These exercises can strain the neck and back muscles, and might also increase back pain.
Tips for Including Exercise in Your Routine
Age-related health concerns, pains and a fear of falling discourage many seniors from exercising. However, following simple measures to make it a part of their routine can make a big difference. Here are some simple tips to include exercise in your or your elderly parent’s daily routine.
- Join a senior fitness group or class to stay motivated and work with people of the same age.
- Design a workout plan with your doctor to include exercises according to your fitness level.
- Set realistic goals and work to achieve these goals.
- Include yoga in the exercise regime.
- Listen to music when you exercise.
- Group exercises help to remain motivated.
- Try new activities.
In addition to these tips, remember to dress comfortably and appropriately when you exercise to avoid the risk of injuries. Do not overexert yourself, and stop if you are not feeling comfortable.
Lead a Healthy Life with Care Health Insurance
Exercising is good for your cardiovascular health and reduces the risk of heart-related ailments. However, exercise alone cannot prevent diseases altogether. A balanced diet, active lifestyle and your stress level also play a role in your cardiovascular health. If you are at risk of heart disease, consult your doctor and include recommended heart exercises for seniors in your lifestyle to stay heart healthy.
It is also essential to invest in a Senior citizen health insurance plan to stay financially protected against any medical emergency. As heart ailments are common in old age, investing in a heart health insurance is highly recommended.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
