As you get older, you may find that staying physically active becomes more complicated than it used to be. However, staying physically active into old age can be a delightful and beneficial experience with the right approach. Here are some tips on staying physically active in old age, no matter what your physical condition happens to be like at the moment.
Balance Exercises
As we age, we lose muscle strength and flexibility. Our center of gravity changes as our bones and joints start to deteriorate. To stay active as we age, incorporate balance exercises into your routine. Balance exercises can be done by standing on one leg, walking on a balance board, or performing other activities that force you to focus on your balance and use your muscles in different ways.
Resistance Bands
Resistance bands or tubes are a great way to get a workout while traveling. They can be used in a number of ways to build strength and endurance without weights or special equipment. Tubes come in different resistances, so you might want to consider getting more than one if you travel frequently. Look for sets of resistance bands at sporting goods stores and some department stores.
Strength Training
If you want to increase your strength and stamina naturally, then strength training is something you must do regularly. You can improve your bone density and keep muscles flexible by performing resistance exercises regularly. The ideal time is twice per week, with at least one day of rest between sessions.
Walking
Walking is a great way to help you stay active in old age. It’s safe, free, and accessible. The most important thing to do is set a goal of how many steps you want to walk each day. Then put it on your calendar so that you can plan when and where you can do it. Work with what works best for your schedule but try not to have one day where you don’t walk at least 5,000 steps. If possible, try walking in a different location every day.
Low Intensity Yoga
If you’re in low to moderate physical condition, consider taking up yoga. The flexibility training that yoga provides can keep your joints limber, and it doesn’t require a ton of energy to do it. Most yoga sessions involve only 30 minutes of exercise, which is less time than most people spend watching TV on an average day. If you like structure when working out, follow along with a class (ask about senior discounts at your local yoga studio).
Swimming
Swimming is an excellent low-impact exercise that doesn’t put stress on your joints. Plus, it’s great for all fitness levels since you can walk or swim at your own pace. The University of Maryland Medical Center says swimming can also increase strength in your upper body. Swimming offers an elementary introduction to exercise if you have never done it before and don’t have any injuries aggravated by physical activity. Swimming is also good because many local pools offer discounts. If you haven’t already tried swimming as a form of exercise, now is an excellent time to do so!
Chess
Chess has been shown to have many health benefits, including improved memory and problem-solving skills, boosted creative thinking abilities, better decision-making skills, and enhanced academic performance. Even if you’re an absolute beginner who has never picked up a chess piece before in your life, don’t let that stop you from getting started!
