Disclaimer: Before beginning any exercise routine, talk to your doctor about what is safe for you to do.
Easy Ways to Exercise:
Only 28-34% of seniors aged 65-74 are physically active. Exercise is essential for good health, but should be performed properly to minimize the risk of injury. There are, however, ways to encourage seniors to stay healthy with exercises. (HHS.gov)
Without physical activity, seniors are at a greater risk for health problems. Some of the problems are:
- Heart disease
- Fragile bones
- High blood pressure
Seniors need to exercise to stay fit but do safe, easy exercises. (CDC.gov)
Indoor:
Indoor exercises are typically safer for seniors. It is important to note that movements should be gentle and adaptable to limitations. Prevention over-exertion of the heart, muscles, and bones to ensure that no injuries occur. When exercising it is best for seniors to learn and practice exercises with the help of an instructor or personal trainer. Group classes made for seniors can also make staying active fun and help with emotional and mental well-being. (Medicare.org)
Great indoor exercises can include:
- Walking
- Climbing steps
- Indoor swimming
- Balancing exercises (while holding onto something stable)
- Light body-weight exercises like squats
Seated exercises are best for seniors who have balance issues or other physical limitations. These exercises are the safest way for these individuals to stay active but can also be beneficial to all seniors. To keep bones and muscles strong, light weights can also be added in the form of strap on (safest option). (VeryWellFit)
- Ankle and wrist rolls
- Arm circles
- Single leg calf raises
- Sit and stand motions
- Seated hip marches
- Seated torso twists
Don’t forget these essential parts!
There are some groups of body parts which are often overlooked. The eyes, brain, fingers, and wrists all need exercise too! Reading, memorizing new things, use small devices, and exercises for these parts help seniors to maintain skills and abilities.
Make exercise a part of every day life through regular habits like gardening, dancing, walking, climbing stairs, and stretching. To seniors struggling with stiffness and painful diseases like arthritis, working out can seem intimidating and painful. Exercise is a proven form of pain relief, so caregivers should encourage and assist seniors to be active in order to improve their health.
(ClearCareMonthly)