Exercise is known to be good for every person, however, finding exercises for seniors may be difficult if their mobility is limited or they have other health complications. Luckily, there are many exercises available to seniors that they can accomplish that help increase their mobility and posture. With that said, there are a few things seniors should avoid.
The Benefits of Exercise for Seniors
Regular workouts for seniors provide many benefits including:
- Cardiovascular Health – exercise is known to strengthen heart health and improve blood circulation which reduces the risk of heart disease and high blood pressure.
- Strength and Flexibility – Physical exercise helps individuals maintain muscle strength, joint health, and flexibility which can prevent falls.
- Bone Health – Older adult exercises, even just walking, can help an individual maintain bone density and prevent osteoporosis.
- Chronic disease prevention – regular exercise can help prevent or manage chronic illnesses like diabetes, heart disease, and some forms of cancer.
- Weight Management – physical activity can help seniors maintain a healthy weight.
- Mental Health – Exercise is known to increase mood, cognitive function, and can provide for anxiety relief and a reduction in depression symptoms.
Key Considerations Before Starting an Exercise Routine
Anytime an elderly individual begins an exercise routine, especially exercise for seniors over 80, they should keep some things in mind including:
- Start slowly and work your way up: Gradual progression is the best way for seniors to start exercising. Be sure individuals are listening to their bodies, not pushing too hard, and choosing proper activities to keep seniors active.
- Balance and strength are key: Doing balance exercises and exercises that increase your core strength helps to prevent falls and increase mobility.
- Do varied exercises: Combining aerobic, strength, and balance exercises can increase endurance and mobility to help with daily activities.
- Consultation with home care agency: Before beginning any exercise routine, consult with your expert regarding any health conditions or medications that may affect your ability to do exercise for seniors over 75 safely.
The Best Exercises for Seniors
Any exercise is good exercise but some of the best exercises for seniors include:
- Pilates – Pilates is a stretching exercise that can improve core strength, balance, flexibility, and mobility, which can increase range of motion and injury prevention. This can be done as a family and is one of the benefits of living with elderly parents.
- Chair Yoga – Chair yoga is a modified form of yoga that is done while seated in the chair. These seated exercises were designed to make yoga more accessible to people with reduced mobility and flexibility, making the benefits of yoga available to more people through chair exercises.
- Strength Training – Strength training is incredibly important when it comes to senior citizen exercise as it is known to help prevent disease, maintain muscle and bone density, and improve functional abilities. Strength training can be done with traditional weights or with things like resistance bands and can be targeted for upper body strength, core strength, or leg strength.
- Cycling – Cycling is one of the best low-impact activities for elderly individuals that can improve lung function and endurance. It can be done either on the road with a bicycle or on a stationary bike as an adaptation for fitness levels.
- Tai Chi – Tai Chi is an ancient Chinese practice that combines slow and graceful movements with deep breathing and meditation. This is one of the best exercises for old people as it helps increase coordination.
- Swimming and Water Aerobics – Swimming and water aerobics are great, low-impact exercises that improve cardio health and strength. Water aerobics can be a great form of stress reduction and classes offered allow for social interaction.
- Walking – Walking, while it may seem simple, is one of the best older adult exercises as it helps with cardiovascular health, strengthens muscles and bones, arthritis management and boosts mood.
Regular Exercise Improves Brain Function
Not only are exercises for elderly good for injury prevention and fall prevention, but they are also great at improving cognitive function. Exercise works to increase blood flow to the brain, which promotes neuron growth and communication, improving mood, sleep, overall quality of life, and safety and comfort for seniors at home.
Exercises to Avoid as a Senior
While aerobic and flexibility exercises are typically good exercises for old people, there are some exercises seniors should avoid.
Elderly individuals should avoid high-impact exercises such as squats, leg presses, and high-impact aerobics. Furthermore, elderly individuals should avoid lifting heavy weights and from exercises that put excessive strain on the spine. It is also important to follow any advice given by your doctor in regard to an exercise routine for injury prevention.
Contact Home Care Agency Today!
If you have a loved one who needs help in the home for safety considerations or any other reason, there is no better option than New Beginnings Home Care Agency. New Beginnings is a Home Care Services in Southampton, PA that provides exceptional in-home care to elderly and disabled individuals.
They are also excellent in helping with exercises for seniors at home with gentle exercises ensuring proper form. Contact New Beginnings to find out more or schedule a consultation.