It’s never too late to begin an exercise regimen. Regular exercise is essential to healthy aging and is one of the most important things you can do to keep your mind, body, and heart healthy. Living an active life can prevent health problems that often come with age and can also help muscles to become stronger so you are able to continue to carry out your day-to-day activities independently.
Stay Spry no Matter Your Age
Just some of the many benefits of physical activity include better sleep, improved self-confidence, and reduced risk of falls and broken bones. Even just taking a short walk for 30 minutes a day can make a big difference!
The Centers for Disease Control and Prevention suggest people 65 and older should get at least 150 minutes of moderate-level aerobic activity per week to reap the many health benefits that come along with exercise.
At first it may be difficult to make exercise a regular part of your day or week. Be sure to consult with your doctor before jumping into any new exercise regimens to be sure it is the right one for you or your ageing loved one. It is also important to get the right equipment, including supportive shoes and comfortable clothing.
Not quite sure how to get started? I compiled a few tips with the help of Senior Helpers, in-home senior care specialists, to help get you going. But be sure to consult your doctor or local gym for recommendations on what exercises work best for you!
Make exercise a part of your schedule.
Don’t be afraid to start off slowly. Set aside a part of each day for gentle exercise, such as using the stairs rather than the elevator or taking a stroll around your neighborhood. Make it a goal to gradually increase the duration and intensity of your physical activity as you become increasingly comfortable.
Try balance exercises.
These build your leg muscles, which can help prevent falls. Stretching your muscles and keeping them, limber will help you to feel better and looser overall. Try balancing on one foot for a few seconds at a time on each side. This will help improve both your balance and lower body strength. Balance exercises can also help you stay independent by helping you avoid injuries that could result from instability or falls. Pilates and some forms of yoga are great additional practices to help improve balance.
Add strength exercises.
Fitness experts say strength exercises can increase your metabolism and help to build muscles no matter your age. They will also strengthen your bones, making it easier to complete everyday activities. Strength exercises can be done using elastic resistance bands, weight machines at the gym, walls or furniture at home, or even by using your own body as resistance. Incorporate a variety of these activities into your exercise routine to strengthen all of the major muscle groups including the arms, legs, core, and back.
Don’t forget about your cardiovascular health.
Cardio is the best way to get your heart beating and blood flowing. It will increase your heart rate and help your blood flow to your muscles and back to your lungs, maximizing the amount of oxygen in your blood. Try doing a few jumping jacks or walking for 10 to 30 minutes each day. Once this becomes easy you can incorporate other more strenuous options into your routine including jogging, ballroom dancing, swimming, water aerobics, biking, hiking, golf, or tennis. All of these exercises are great for your heart and overall health!
You will be amazed at how much better you will feel and how easy it is to incorporate physical activity into your everyday life. You’ll even begin to look forward to it. Everyone wants to stay healthy and independent as they age, and exercising is vital in doing so!
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