Senior exercises from home

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Senior exercises from home

Exercise and nutrition are essential parts of a healthy lifestyle throughout one’s life. Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting one’s self. For older adults, exercise helps you live a longer, healthier, and more joyous life.

Seniors should try to exercise every week. Regular exercising will make them less likely to depend on others. It promotes an older adults ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the best ways to go. Whether they’re still active or have limited mobility, they can find an exercise routine that suits their needs. We will go through some senior exercises from home, down the road.

Always try to keep an eye on your weight!!

Give a chance to your joints !!!

There is some affordable digital weight scale with an app that can be  synchronized to keep all your records.

 

As Senior, exercising means more Independence

Senior exercises from home

Benefits for exercising later in life !

 

Improve Balance.

Falling down is a much bigger deal for older adults than younger ones. Every 11 seconds, an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes, a senior dies from a fall, regular exercise reduces the likelihood of falling by 23%.

 

More Energy.

Even if it seems to be a non-sense, being inactive makes you tired and being active gives you more energy. Any amount of exercise promotes the release of endorphins, which are essential neurotransmitters linked to pain mitigation and a sense of well-being. Endorphins combat stress hormones, promote healthy sleep, and make you feel more lively and energetic, overall.

 

Helps prevent and counteract disease.

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

Brain function.

One of the most remarkable developments in health science is the revelation that the mind and the body are much more closely linked. A healthy body mean a healthy mind. Seniors that exercise on a regular basis have improved cognitive health. Regular exercise can reduce your risk of developing Alzheimer’s disease or dementia by nearly 50%.

 

Senior exercises from home

Good old outdoor walk

Senior exercises from home

One of the least stressful and accessible forms of exercise is walking. For some seniors, walking is a bigger challenge than others, so distance and step goals differ from person to person. For the general population, 10,000 steps per day is advised for a healthy lifestyle, but those with difficulty walking or joint pain may settle for a smaller number as a goal. Walking 10,000 steps lowered the ten-year outlook for mortality by 46%. Walking promotes a healthy lifestyle, while strengthening muscles, lowering your risk of heart disease, stroke, diabetes, and colon cancer.

Seniors don’t have to leave the house to go walking. They can strap on their pedometers, turn on some music, and power walk through the house. To make the most of this exercise, seniors should try to pump their arms and lift their knees with each step.

Ideas for walking exercises:

  • Find an easy trail through a park
  • Find a walk-friendly race to train for
  • Walk around your building 

Lightweight training

Senior exercises from home

It can help build muscle mass and retain bone density without putting undue stress on the muscles. Seniors can use 2-pound weights to do exercises like shoulder presses and arm raises. If they don’t have weights, they can use objects around the house like water bottles or cans of food.

 

Aerobics

Senior exercises from home

Seniors don’t need a gym membership to do aerobic exercises. If they want to follow a routine, they can use an exercise DVD. Many of these DVDs are designed specifically for seniors. Older adults who prefer to exercise on their own can do 5-minute intervals of classic aerobic moves like jumping jacks and knee lifts. Aerobic exercises are crucial for seniors, as they get the heart pumping and promote cardiovascular health.

 

Yoga

Senior exercises from home

Yoga is one of the best ways for seniors to stay limber because this form of exercise focuses on balance, strength, and flexibility. Seniors can do classic yoga poses like downward facing dog, seated forward bend, and warrior. Older adults with limited mobility can try chair yoga.

 

Pilates

Senior exercises from home

Pilates is a popular low-impact form of exercise that was developed a century ago. In Pilates exercises, breathing, alignment, concentration and core strength are emphasized, and typically involves mats, Pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises. Pilates has been shown to improve balance, develop core strength and increase flexibility in older adults.

Pilates exercises for older adults

  • Mermaid movement
  • Side circles
  • Food slides
  • Step ups
  • Leg circle 

Resistance bands

Senior exercises from home

Resistance bands are stretchy strips of rubber that add resistance to workouts with reduced stress on your body. Resistance band workouts are user-friendly, and accessible for beginners. Very Popular because of the relatively cheap up-front costs of materials, which makes resistance band workouts ideal for senior exercises from home. Additionally, these exercises are ideal for strengthening your core, which improves posture, mobility, and balance.

Resistance band workouts

  • Leg press
  • Triceps press
  • Lateral raise
  • Bicep curl
  • Band pull apart 

Water aerobics

Senior exercises from home

If you have a pool in your building, perfect!  If not ,you can go to the local arena etc… Water aerobics have become an extremely popular form of exercise among all ages, particularly for seniors. Exercising in the water is ideal for those living with arthritis and other forms of joint pain, as the buoyancy of the water puts less stress on your joints. Additionally, water brings natural resistance, which eliminates the need for weights in strength training. Water aerobics exercises improve your strength, flexibility, and balance with minimal stress on your body.

Water aerobics exercises

  1. Aqua jogging
  2. Flutter kicking
  3. Leg lifts
  4. Standing water push-ups
  5. Arm curls 

Just Be Careful !

Some seniors have medical conditions that make exercising and managing daily activities difficult for them. Performing daily tasks while simultaneously managing the symptoms of a serious illness can be challenging .

A good percentage of popular mainstream workouts are not ideal for older adults. These popular workouts are well-suited for younger adults looking to bulk up or shed weight in a hurry, but they may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems or issues with balance.

 

These exercises should be avoided if you’re over 65.

Squats with dumbbells or weights, Bench press, Leg press, Long-distance running, Abdominal crunches, Upright row, Deadlift, High-intensity interval training, Rock climbing, Power clean.

 

We want to keep you guys in shape.
As long as we possibly can !!!

Senior exercises from home

Senior exercises from home


Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

It is only informational !


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