Exercise is one of the keys to living a quality
life as we age. There are no official fitness guidelines for older adults, but the basic exercises for seniors are the same at every age. If you need
tricks and tips about exercise for older adults, we have listed some out below
for you.
Aerobic Exercise:
From walking, dancing, biking to swimming,
aerobic exercise stimulates the heart rate and breathing rate. Not only good
for fitness, but it also helps for both physical and emotional health. Another
good thing about aerobic exercise is that your body gets better at using oxygen
and burning fat when you do regular aerobic exercise.
Resistance Exercise:
You can have your resistance exercise either from
the comfort of your home or by hitting the gym. You should consider tubing if
you are looking for a simple but effective resistance exercise at home. You can
do a lot of different exercises with tubing as it is versatile. You can start
with a set of four for about, they come in colors to denote the tension. If you
order them, make sure to order the strap that allows you to attach the tube to
a door, and if you want to work your legs, ask for leg straps.
Flexibility
Exercise:
Though it may not sound as exciting as a
six-pack, flexibility is key to feeling mobile, agile, and strong in our
bodies. Stretching—especially when paired with deep breathing, like in
yoga—promotes both greater range of motion (your joints’ abilities to move to
their fullest potential) and extensibility (how well your muscles and connective tissues
allow those joints to move). Plus, yes, it also strengthens your muscles.
Balance exercise:
We recommend some or all of these exercises
every day for the best results. It is advisable to also have someone nearby for
support if you have concerns about falling over. You should also speak with
your doctor before doing these exercises if you have a balance disturbance or
are concerned about whether it is safe for you to do them.
Walk a straight line: Use a string lie on the floor like floor tiles
and try to walk along with it. What you are trying to do is to land one foot in
front of the other heel first. Try with arms extended out and then relaxed at
your sides. As you get better with this, you can move on to walking forward to
one end and then back to the other. Do this 10 times.
Stork: Stand on one leg, keep your arms at your
side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one
to two times with each leg every day. You can increase the minutes as the weeks
go by. Also, make it more challenging by trying to swing your arms like you’re
running. That will throw you slightly off balance and you will need to make
corrections to maintain your balance. This is good for your core and abdominal
muscle groups that are involved in balancing. Another way to make it more
challenging is to hold bottles of water in each hand.
Nose toucher: Stand with your right leg approximately 24
inches in front of your left, bend your knees slightly, and try to touch your
nose with your finger. The more in line your feet are with each other the more
challenging this will be. Once you can do it well with either leg in front of
the other, try this exercise with your eyes closed.
Sit-stands: Sit on the edge of a sturdy chair and try
to stand up without swinging your arms forward, and then sit back down very
slowly. Repeat 10 times. If you need help, go ahead and let your arms reach
forward for balance, but then over time, try to do them without the assistance
of your arms.
Marching: For this, you will need a strong chair for
balance. Lift your right knee up toward your chest, then lower to starting
positions. The left knee can be bent slightly. Repeat 10-15 times with the
right leg, and then do the left leg. As you master this, you can move to touch
the chair with one finger for balance and then eventually without holding onto
any support at all, and finally with your eyes closed. You can also try
alternating the marching between the left and right leg instead of one set with
one leg.
Side leg raises: Hold on to a sturdy chair for balance and
lift your right leg out to the side. The left knee can be bent slightly. Repeat
10-15 times with the right leg then do the left leg. You can progress to
touching the chair with one finger for balance, then eventually no holding at
all, and finally with your eyes closed.
Heel raises: Hold on to a sturdy chair for balance and
rise up on to your tippy toes. Repeat 10-15 times. You can progress to touching
the chair with one finger for balance, then eventually no holding at all, and
finally with your eyes closed.
Step-ups: Stand in front of a staircase and step up with
your right foot, then up with your left, then back down with your right, then
back down with your left. Repeat 10 times. If you need a little support, hold
on gently to the railing, or better yet, just touch the wall with your
fingertip.
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