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Exercises for the elderly
Exercise and healthy eating are important parts of a healthy lifestyle throughout a person’s life, and our needs change as we get older. A large body of evidence shows how important regular exercise is for seniors and how more and more seniors choose an active lifestyle over a sedentary one. This article will show you the five best easy exercises to stay healthy and fit.
1. Tai Chai for flexibility and balance
Tai chi is one of the best exercises ever known. It’s a low-impact sport that has huge benefits for balance and flexibility. Tai chi is done in groups, which makes it a great way to meet people who like to exercise the same way you do [1]. Also, Tai Chi is known for being a mindful sport that helps you relax and concentrate. This is great for your mental health as well!
2. Swimming and Water-Based exercises
Aqua aerobics, also called “water aerobics,” is one of the most popular types of exercise for older people. Aqua aerobics and swimming are both great ways to stay fit without putting too much stress on the body [2]. In fact, aqua aerobics is good for the health of people over 65 in many ways (or under, for that matter).
Aqua aerobics is great for the heart and lungs of older people because it slowly speeds up the breathing rate and heart rate. It also builds muscle strength and makes you more flexible. Because water activities like swimming and aqua aerobics do not put places a lot of pressure on the joints, they can be a great way for people with joint pain or arthritis to stay fit. Also, it’s a great way to deal with stress.
3. Resistance Bands
Resistance bands are elastic strips of rubber that add resistance to your workouts while putting less stress on your body. Resistance band workouts are easy to use and can be done by anyone. This type of exercise is becoming more famous among the elderly because the equipment costs are low. This makes resistance band workouts perfect for doing at home [3].
Also, these exercises are great for strengthening your core, which enhances your balance, mobility, and posture. Some senior resistance band exercises include band breakup, bicep Curl, Lateral raise, triceps press, and leg press.
4. Pilates
Pilates, a low-impact exercise method created a century ago, is quite popular today. Mats, pilates balls, and other inflatable accessories are commonly used in pilates exercises to assist build strength without the strain of higher-impact exercises, and this exercise focuses on alignment, attention, breathing, and core strength [4].
Pilates has been shown to help older people improve their balance, build core strength, and become more flexible. These exercises include Leg circles, step-ups, slide circles, food circles, and Mermaid movement.
5. Regular stretching
Because stretching is so important in maintaining healthy muscles, it should be incorporated into your daily routine. Remember to stretch your neck, back, chest, belly, sides, arms, legs, and calves. You should exercise them regularly to avoid stiffness in your joints. Additionally, you should focus on your knees, ankles, shoulder blades, and hips. This type of exercise focuses on flexibility.
6. Calisthenics
Calisthenics is a type of exercise that has been practiced for many years. One of the most convenient aspects of this method of strengthening exercise is that it calls for no special equipment and only one thing: the body’s own weight. Plus, calisthenics may be done anywhere, anytime, so it’s not even necessary to leave the house. Additionally, these moderate to light activities are ideal for seniors who are limited in their mobility but yet want to be active. Due to the adaptability of calisthenics, it may be
Calisthenics workouts include balance, stretching, and resistance exercises that can help build muscle tone and strength, strengthen bones, and improve balance.
References
- Liu, X., Li, R., Cui, J., Liu, F., Smith, L., Chen, X., & Zhang, D. (2021). The Effects of Tai Chi and Qigong Exercise on Psychological Status in Adolescents: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 12.
- Hsieh, Y. L., & Yang, C. C. (2018). Early intervention of swimming exercises attenuates articular cartilage destruction in a rat model of anterior cruciate ligament and meniscus knee injuries. Life sciences, 212, 267-274.
- Nakano, J., Hashizume, K., Fukushima, T., Ueno, K., Matsuura, E., Ikio, Y., … & Kusuba, Y. (2018). Effects of aerobic and resistance exercises on physical symptoms in cancer patients: a meta-analysis. Integrative cancer therapies, 17(4), 1048-1058.
- Eliks, M., Zgorzalewicz-Stachowiak, M., & Zeńczak-Praga, K. (2019). Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art. The postgraduate medical journal, 95(1119), 41-45.
- Rahman, M. H., & Islam, M. S. (2020). Stretching and flexibility: A range of motion for games and sports. European Journal of Physical Education and Sport Science, 6(8).
- ALSAIRAWAN, M. A., GÜRPİNAR, B., & İLÇİN, N. (2019). Is 2-week calisthenics high-intensity interval training enough to change aerobic and anaerobic capacity? Journal of Exercise Therapy and Rehabilitation, 6(1), 25-31.
