5 recommended exercises for seniors

Health Desk
30 March 2021, Tue
Published: 02:41

5 recommended exercises for seniors

A common misconception about aging is that one has to avoid moving around as he/she grows older to prevent injuries and accidents. 

This is very misleading. Bear in mind that a sedentary lifestyle will lead to various long-term complications, no matter what your age is.

Variety is the key to consistency in fitness. Admittedly, performing the same workouts every day for hours on end is not something that appeals to anyone, no matter what age group they belong in. To ensure you stick to your routine, make it as exciting as possible by adding in multiple exercises and physical activities such as:

1. Yoga
Many beginners are under the impression that yoga is done solely to improve body flexibility. Yes, performing yoga stretching exercises is a great way to support mobility, but it’s also an excellent way to lose a few extra pounds. 

Depending on the type of yoga poses you do, you could burn anywhere from 200 to 400 calories per one-hour session.

2. Basic Calisthenics
If dumbbells/resistance bands are too strenuous and water aerobics don’t appeal to you, opt for calisthenics exercises. 

Bodyweight training is an exercise regimen where you use your weight as resistance. Some basic calisthenics exercises that are safe for seniors to perform include squats, push-ups, pull-ups, and sit-ups. 

3. Pilates
Pilates exercises are great full-body movements that simultaneously work multiple muscle groups. They’re perfect for balanced development and training. A session of pilates can help strengthen lean muscle mass, improve overall balance, increase core strength, and support mobility.

4. Swimming
Swimming is a great low-impact exercise that increases lean muscle mass, boosts strength, supports mobility, and strengthens lung capacity. 

To ensure safety, make sure you swim in senior-friendly pools. Avoid the Olympic-sized ones where competitive swimmers practice in. 

5. Brisk walking and light jogging
Brisk walking and light jogging are perhaps the simplest, most efficient exercises for seniors on this list. 

They require no equipment and you can do them anywhere. Whether you’re staying at a relative’s place in another state or are simply at home, all you need are a pair of rubber shoes and clear roads to run around in.

They’re relatively low-impact as well. Even those suffering from mild knee or hip issues may be able to walk for a couple of miles without triggering joint inflammations or flare-ups. - Unique news online