It doesn’t matter if you used to be physically active, or if you haven’t exercised regularly in the past. Now is a good time to begin an exercise and fitness program. It is important to stay fit and healthy as a senior.
Why is exercise so important for older adults? Exercise improves physical and mental well-being in many ways. It increases your heart rate and challenges your muscles. Physical activity can help maintain a healthy blood-pressure, prevent harmful plaques from forming in your arteries and improve blood sugar levels. It also strengthens bones and helps to stave off depressive. Exercise can also improve your sexual life, help you sleep better, reduce the risk of cancer, and even make you live longer.
They don’t know what type of exercise is safe and effective, or how much they should exercise. It’s good to know that even a small amount of exercise is better than sitting around. You can start off slowly and work your way up. If you’re not able to start there, then work your way up (and beyond) 150 minutes per week of moderate intensity activity. There are many ways to exercise and stay fit for adults. However, you should also be physically active during the day. This includes taking the stairs, working in the yard, and playing with the grandchildren.
There are some exceptions to the rule when it comes exercise and fitness. You should always consult your doctor if you suffer from a serious health condition such as Diabetes or high blood pressure. Patients with mobility problems, such as arthritis or poor balance, should consult their doctor.
What is the best type of exercise to do?
There are many different types of exercises. Experts categorize them into four main categories based on the demands placed upon your body and the benefits that you receive.
An increased heart rate is a sign of aerobic exercise. Aerobic exercises are characterized by an increased heart rate. Although you will move your entire body in most of them, your heart and lungs receive the majority of attention. If you do them with enough intensity, activities like swimming, dancing and cycling will make your heart work harder and get you to breathe faster. Aerobic exercise improves your mood, lowers blood sugar, reduces inflammation and burns fat.
Two to three times per week, strength training (also called resistance training) should be done. Exercises such as squats and lunges and push-ups performed with resistance machines, weights or bands, or on resistance machines, help to maintain or even increase muscle mass and strength. Strength training helps to prevent falls, improve balance, lower blood sugar, and keep bones strong.
Combine both isometric exercises and isotonic ones. Exercises that are isometric, like planks or leg lifts without moving, can be done. These exercises are excellent for improving your stability and maintaining strength. You must bear weight through a full range of motion to perform isotonic exercise. Isotonic exercises include bicep curls and bench presses.
Stretching Exercises will help you maintain flexibility in your muscles and tendons, improve your mobility and posture as you age. You can stretch every day.
Balance exercises engage the systems that keep you upright and oriented. These include the inner ear and vision, as well as the muscles and joints. Yoga and Tai Chi are excellent balance exercises. They can help you stay independent and avoid falling well into your older years.
How much exercise will I need?
What type of exercise is best for you depends on your current fitness level, fitness goals, types of exercises you plan to do and whether or not you have any deficiencies in areas such as flexibility, strength, or balance.
In general, it is recommended that you do 150 minutes per week of moderate intensity exercise (or 75 minutes per week of vigorous activity). You’ll need to increase your weekly aerobic activity as you get fitter. You can split the 150 minutes into five 30-minute sessions per week or two 15-minute ones in a day. You can choose a schedule that suits your lifestyle.
If you are doing strength training, try to exercise all major muscle groups at least twice a week. Two sessions per week are required if you work out your entire body. If you decide to divide your workouts into different muscle groups (for instance, “leg day”) then more frequent workouts will be required. Make sure to give your muscles 48 hours rest between major workouts.
Speak to your doctor if you notice any balance problems, such as dizziness or unsteadiness. They can recommend balance exercises. Three half-hour exercises per week are recommended, along with a 30 minute walk twice a week.
Stretching is best done after a few minutes of warming up, or after your workout. Stretch each muscle group slowly and steadily, then release it, and repeat.
How much exercise is enough? It is normal to feel a bit sore after a workout, especially at the beginning. If you feel that your body does not recover between workouts then you might be overtraining. Seniors need more time to recover than younger people. Exercise should leave you feeling good, except for “welcomed” muscle pain. You’ve probably been overdoing your workouts if you don’t feel good. You don’t have to quit. Just reduce the intensity of your workouts or the frequency until you reach the sweet spot where you are tired but still able to go into your next session with energy.
What are the benefits to exercise?
Smartly designed exercise programs will benefit both your mind and body in countless ways.
Exercise’s benefits to mental health have been well-documented. One major study, for example, found that people who are sedentary are 44% more susceptible to depression. One study found that people with mild-moderate depression can achieve similar results as those who take antidepressants by simply exercising 90 minutes per week. It appears that brain chemicals like serotonin, dopamine and others are responsible for lifting moods and combating stress.
Exercise is known to be beneficial for cardiovascular health. How does exercise reduce blood pressure? When you exercise aerobically, you temporarily increase your blood-pressure by making the circulatory system work harder. However, after you finish exercising, it drops back to its original level.
They’re not mistaken. Exercise is a vital part of weight-loss, but diet is equally important. What exercise burns most calories? Aerobic exercises (cardio), in general, are excellent for burning calories and reducing body fat. Strength training is also very effective in optimizing your body’s lean muscle-to-fat ratio.
When it comes to the best exercise for weight loss, there is no Holy Grail. You should choose an exercise that you will do regularly to help you lose weight. Exercises that get your heart rate up, your body moving and keep you motivated will help you lose weight.
What if I have limited exercise abilities?
Even if you have severe limitations, everyone can and should exercise. Experts have created low-impact exercises that can be performed safely and comfortably, even if you are seated.
Balance exercises can be performed by seniors while holding on to a doorframe or chair. You can, for example, stand behind a chair and hold the back while lifting one leg up to the level of the middle calf on the other leg, all the while tightening the abdominal muscles. You can progress by holding the chair in one hand and then letting go.
Even core strengthening exercises can be adapted for those with limited capabilities. As an example, you can do a standard plank by keeping your body parallel to the ground with only the forearms or toes on the mat. In an easier version, you can also place your legs on the mat. Another way to make it easier is to stand up and lean forward while doing the plank. Put your elbows and your forearms against a table, wall, desk or other flat surface while keeping your back straight.
There are many stretching exercises that can be done by seniors of all abilities. You can try a full body stretch by lying on your back and extending your arms along the floor. Many stretches are possible while sitting, including neck rotations and overhead stretches.
Other types of exercises can also be performed from a seated posture. Other chair exercises include biceps curls with dumbbells and elastic bands, overhead dumbbell press, shoulder blades squeezes, calf raisings, sit to stand (chair squats) and knee extensions.
What are the best exercises for heart health?
It’s important to combine aerobic exercise with strength training. This will strengthen your body and improve your endurance. You can also ensure long-term health by combining both. If your primary concern is improving cardiovascular fitness then you should prioritize cardiovascular exercises which force your heart and lung to work harder to send oxygen to your cell. Strength training has many cardiovascular benefits. However, cardio workouts are more effective in reducing blood-pressure, maintaining the health and integrity of your inner walls of arteries, and releasing enzymes to break down blood clots.
Regular aerobic exercise can also reduce the risk of developing type 2 diabetes. Diabetes is not usually associated with heart problems, but a reduced risk of diabetes can also reduce the risk of heart diseases, as high blood sugar damages blood vessels and nerves that control your heart. Exercise causes your cells to become more sensitive to the hormone insulin, which is crucial for glucose metabolism. Your cells will remain insulin-sensitive even after you stop exercising. Exercises that reduce your body fat, especially in the middle of your body, will keep diabetes away.