Exercise is the best medicine for your heart. Maintaining an active lifestyle is the key to protecting your heart and an independent life during the golden years of life. As you age, the risk of heart disease increases. The ageing process can stiffen the heart and blood vessels, limiting blood flow. Consequently, the heart has to work harder to pump blood, leading to weak heart muscles over time and eventually heart failure.
The heart is the most important muscular organ of your body and it needs regular exercise to perform its functions and prevent heart failure. In this blog, we will discuss the benefits of heart exercises for seniors, 5 best heart-healthy exercises for seniors and ways to incorporate regular physical activity into your routine.
5 Best Heart-healthy 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 in the initial stage. It's important 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 your stress and improves your overall health.
Cycling
Cycling is a moderate exercise that senior people can do to enjoy nature as well as to improve muscle strength and cardiovascular health. It is gentle on joints and improves blood flow to the heart and lungs.
Swimming
Swimming is good 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 the range of motion. It prevents your muscles from getting stiff. It also 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.
Benefits of Heart-healthy Exercises for Seniors
When one keeps exercising, it helps the muscles and lungs to function better and put less strain on the heart. There are many other benefits of heart exercises for senior citizens such as exercising keeps you 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 in relieving stress and uplifting your mood. Exercising improves physical and mental health, reducing loneliness and depression.
>> Also Read: Government Schemes for the Benefits with Senior Citizen in India
Tips for Including Exercise in Your Routine
Age-related health concerns, pains and a fear of falling discourage many senior people from maintaining an exercise regime. 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 parents’ 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 Heart-healthy Life with Care Health Insurance
Exercising is good for your cardiovascular health and reduces the risk of heart-related ailments. But exercise alone cannot prevent heart disease 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 important to invest in a Senior citizen health insurance plan that covers heart conditions to stay financially protected against any medical emergency. Care Health insurance offers a range of plans covering cardiovascular conditions. Care Heart Mediclaim and Care Heart are two such products specially designed for the people with heart ailments. The Care Health Mediclaim Plan is a comprehensive health insurance plan that covers 16 heart-related ailments. Care Heart Plan is a specifically designed health insurance plan for individuals with a heart-related pre-existing disease, i.e. someone who has had any heart-related surgeries in the last 7 years prior to opting for the plan. Visit the Care Health Insurance website to get more details on these plans covering heart conditions.
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.
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