Exercise and Fitness Over 50: Elderly Exercise Ideas for Better Health
Regular physical activity is good for just about everyone, including the elderly. In fact, it may be of greater benefit to an elderly person’s overall well being. It may be challenging to keep up with a regular fitness program as you grow older, however, the health benefits will give you a better reason to forge on. Some common exercises that are encouraged among the elderly include; exercises that aim to improve flexibility and improve coordination and balance. Others are strength exercises that help make the muscles stronger and aerobic activities that foster endurance while targeting the heart muscles. The latter is good at preventing cardiovascular diseases by exercising the cardiovascular muscles.
Physical activities and exercise ideas for the elderly are not in any way limited. They can engage in various exercises to better their physical and mental well-being. Extensive and strenuous workout programs are however best left to the young. The elderly are advised to take it slow. In fact, most exercise ideas require nothing more than a set of weights, a sturdy chair, a good pair of comfortable running shoes and a mat. Workouts for the elderly do not really require gym equipment. The most common set of physical activities that the elderly can easily engage in are those that foster endurance. These are the ones that make the heart beat faster and accelerate the breathing rate. They include; taking a brisk walk, swimming, jogging, going up and down the stairs, hiking, dancing, playing tennis, cycling and aerobics (of low impact). These should be performed a minimum of three times in a week to improve heart and lung muscles’ strength.
Another great exercise idea involves power training. This helps build up muscle and make you stronger. Power training often involves the lifting of hand weights. With time, you should be able to use heavier hand weights than the ones that you set out with. These simple lifting exercises should be done while seated comfortably. The importance of power training is that it will strengthen the body making it easier to deal with the rigors of daily living. Tasks such as getting out of the car, crossing the street and running errands will become much easier to perform. The last set of exercise ideas aims at achieving flexibility and body balance. These particularly challenge your joints to move more freely. Yoga is one of the best flexibility exercises. Posture exercises like Tai Chi help improve stability and balance reducing the risk of falling and injury.
There are a couple of myths that need to be demystified when it comes to elderly exercises. Some elderly people see no need of exercising because they say they are going to get old either way. Aging is a natural process that cannot be stopped, however, by exercising, you will be able to feel stronger and rejuvenated and this means that you can be active and independent for longer. Others believe that they should conserve their energy and rest. Resting is okay and necessary but by exercising, you will be building up more strength. A lazy lifestyle (sedentary) could result in the body becoming frail and weak. Others think that it is too late for them to set out with a workout program or that simply because they are wheelchair bound, they cannot exercise. It’s never too late to exercise. If bound to a wheelchair, upper body exercises can be performed to improve muscle strength, range of motion and cardiovascular health. Some elderly people may be bed ridden and this makes it hard to exercise. However, the use of a pressure care mattress will help to relieve pressure and prevent bed sores and can be used as a form of therapy.
The benefit of exercises to the elderly is very real. Many illnesses that are common among the elderly can be managed by regular exercising. Apart from increasing their muscle strength, improving their flexibility, movement and cardiovascular strength, these exercises help increase their bone density, metabolism, reflexes and pulmonary function. Illnesses such as diabetes, high blood pressure, heart disease and osteoporosis can be prevented by regular exercising. Mental wellness is also improved because they become more alert, boost their memory and mood.
Lastly, before commencing, get the go ahead from your physician. They may advice against some forms of exercises and encourage others depending on your body’s condition. Set goals that you want to achieve at the end of a certain period of time. This will help you monitor your progress. Your safety is of utmost importance. So keep safe, always. Remember to take it slow and be faithful to your program. Else, your body will know.
