Older adults must engage in physical activities or exercise regimens on a regular basis, in addition to eating a balanced diet, to maintain maximum health. Regardless of mobility, there are several activities that you or your loved ones may engage in to improve or maintain your physical fitness. Read on to find out more.
Walking
Walking is an excellent technique for older adults who are sedentary to become more physically active. As they build endurance and strength, older folks can begin cautiously and progressively increase the duration and speed of their walks. Those who participate in other types of physical activity might walk to add variety to their regular routines. Trainers suggested wearing a pedometer and aiming for 10,000 steps per day for those who rely primarily on walking for exercise.
Practicing Tai Chi
Falls are a serious concern for older adults. These mishaps usually happen as a result of being physically weak and losing one’s equilibrium. Tai chi is an ancient Chinese martial technique that uses concentrated breathing and flowing physical motions to improve muscular strength and balance.
Swimming
Swimming is another low-impact activity that is highly suggested. Moving against the current of the water offers enough resistance to improve physical strength and muscular growth. Swimming or taking a water aerobics class also gives you a cardiovascular workout. The warmth of the water improves flexibility while standing and moving in it improves balance. As a result, the exercise provides a holistic method of improving both cognitive and physical health.
Strength Training
Adults who do not consistently train to maintain fitness levels will progressively lose up to one-third of their muscular mass. Strength training compensates for the loss. Furthermore, strength training is an effective approach to reduce belly fat, which many feel raises the risk of cardiovascular disease. There are some workouts that use nothing more than one’s own bodyweight to create the resistance needed to build muscles. Stair climbing and modified push-ups and squats are two good examples. You may wish to try purchasing low-cost wrist and ankle weights to wear when walking or completing basic activities.
Cycling
This low-impact exercise is great for older adults who want to keep their weight-bearing joints as stress-free as possible. Riding a traditional bike or an indoor stationary version is a great way to get aerobic exercise. Older persons safeguard their cognitive health by improving their cardiovascular health, which ensures neurons receive oxygen and nutrient-rich blood flow to the brain. Cycling also helps to build the musculoskeletal system. You can enjoy the exercise outside while also increasing your vitamin D levels through sun exposure. Riding an indoor stationary bike provides the same cardiovascular advantages as riding outside, but the chance of falling or being involved in an accident is substantially decreased.
Discovery Village At Twin Creeks offers many healthy living activities in our senior living options. Contact us to learn more.
