I want to point out what kinds of physical activity are senior-friendly and hold the least amount of risk during sedentary life.
Most people tend to adopt one type of exercise or thinking activity that would be good enough. According to the National Institute of Aging, research has shown that it is crucial to get different types of exercises to improve and increase endurance, strength, balance, and flexibility (NIA,2021).
The four types of exercises mentioned above have different benefits, no matter how old you are or your loved ones are, you can find activities that meet your fitness needs.
Endurance exercises for older adults
Endurance exercises can increase breath and heart rates. Endurance exercises improve the health of the heart, lungs, and circulatory system. These exercises can prevent or delay diseases such as diabetes, colon cancer, breast cancer, heart disease, and other diseases that are usually found in the elderly. Here are some examples of activities to build endurance (NIA, 2021).
- Walking
- Gardening
- Dancing
- Swimming
- Climbing stairs
Try to be active and avoid sitting for long time intervals.
Tips
- Do easy walks
- Listen to your body
- Be sure to drink water
- Dress in comfortable clothes
Strength exercises for older adults
Muscular strength can help you make everyday activities feel easy. For example getting up from a chair or a bed, climbing stairs, carrying groceries, or even doing laundry. Also, it can help improve your balance and prevent falls.
Using weights can help to increase strength as well as stretchy bands. It is recommended to do sets of 10 to 15 repetitions. Here are some examples of strength exercises.
- Lifting weights
- Carrying groceries
- Using a resistance band
- Wall push-ups
Figure 1
Tips
- Breath out as you lift or push
- Breath as you relax
- Talk to your doctor if you are unsure about what exercises would be good for you.
Balanced Exercises for Older Adults
A common issue that occurs in older adults is how to fall prone they are. Balanced exercises can help to prevent serious injury-inducing falls. Lower-body strength workouts can improve balance in older adults, for example using Tai Chi which is a moving meditation. Older adults can also do a wide array of walking exercises such as the balance walk and the heel-to-toe walk (NIA, 2021).
Tips
Here are some safety tips that could be used for the exercises listed above.
- Getting a chair to hold onto.
- Talk to your doctor about what exercise would be best for you.
Figure 2
Flexibility for older adults
Stretching is great for improving your flexibility. Flexibility is essential as you age, as being flexible allows for more mobility and ease when performing everyday actions. Tight muscles can lead to aches and pain which can cause disruptions in performing normal tasks, such as getting out of bed or playing with your grandchildren. Reduction in flexibility can lead to poor balance and an increased risk of falling. Some exercises for flexibility include (Team Biotrust, 2018).
- Backstretch exercises
- Inner thigh stretches
- Ankle stretches
- Back of leg stretches
Tips
- You should stretch after every endurance or strength exercise.
- Breathe normally while in a stretching position.
- Stretch when muscles are warmed up.
- Practice yoga chair.
References
Four Types of Exercise Can Improve Your Health and Physical Ability. (2021, January 29). National Institute on Aging. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability#endurance
BioTRUST. (2018, November 16). Why Flexibility Exercises are SO Important As You Age. https://blog.biotrust.com/flexibility-exercises-benefits/
Balance exercise. Figure 2(n.d.). [Ilustration]. 14 Exercises for Seniors to Improve Balance. https://www.lifeline.ca/en/resources/14-exercises-for-seniors-to-improve-strength-and-balance/
Cooper, P. (2017, November 15). Strength Exercises [Photograph]. Poorer Health Influences Muscle Strength in Later Life. https://www.southampton.ac.uk/news/2017/11/muscle-strength-in-elderly.page