Exercise for older adults, fun activities and sports to maintain fitness, strength and flexibility as you age are vital for overall health. Considerable health benefits have been observed in people 65 and over who regularly take part in physical recreation.
Regular physical activity can help you prevent falls and health problems. It also keeps you strong, so you do not have to depend on the help of others.
Importance of Exercise for Older Adults
It is important that you keep your body moving. As we age, we tend to sit more. Sitting for long periods of time is bad for your health. When you are beginning to exercise, start off slow, so you do not hurt yourself.
Remember, even short amounts of physical activity are healthier than none. In the beginning, try to incorporate light or moderate intensity activities for brief durations. Do not work out every single day.
Instead, spread the workouts through the week. Slowly increase your workouts over the first couple of months. Then gradually add more workout days into your week.
Consequences of Not Staying Physically Active
Being inactive is one of the reasons for numerous chronic diseases. But chronic diseases are not the only problem that people face as they age. When a person is inactive, they can experience other health problems, including:
- Reduced strength
- Stroke
- Increased levels of body fat
- Anxiety
- A loss of muscle mass
- Low bone density
- High blood pressure
- Depression
- Impaired cardiovascular and respiratory function
- Loss of coordination and balance
- Decreased physical endurance
- Limited range of motion
Physical Activity for Seniors
Exercise for older adults is important for staying healthy. Before starting any exercise regimen, it is important to talk to your doctor. There are some medical conditions that can limit the type and amount of physical activity you can perform.
Warm-Up and Cool-Down
Before performing any physical activity, it is important to warm-up the body. Once you are done exercising, you need to cool it down. Warming up and cooling down helps reduce muscle soreness and prevent injuries
Activities and Exercise for Older Adults
Aerobic Activity
Aerobics include fun activities and sports to maintain fitness, strength and flexibility as you age. Seniors should aim at getting at least 150 minutes of moderate-intensity aerobic activity every week and 75 minutes of high-intensity aerobic activity.
Aerobic activity should be added to your schedule at least 3 days a week.
Types of aerobic activity include:
- Tennis
- Dancing
- Water aerobics
- Golf
- Cycling
- Jogging
- Swimming
- Walking
- Some gardening activities
- Aerobic exercise classes
- Tai chi
Strengthening Exercises
Seniors should include strengthening exercises at least twice a week. The exercises need to include all the main muscle groups.
Types of strengthening exercises include:
- Calisthenic exercises
- Yoga
- Ankle strengthening exercises
- Tai chi
- Some gardening activities
- Use of handheld weights, resistance bands or weight machines
Balance Exercises
As the human body ages, we can have a higher risk of falling. Balance exercises should be practised at least 3 days or more a week to help reduce the risk of falls.
Types of balancing exercises include:
- Backward walking
- Sideways walking
- Heel walking
- Toe walking
- One-leg balance
- Toe-heel balance
- Hip circles
- Standing from a sitting position
Flexibility Activities
Staying flexible does not mean that you should be able to do the splits or bend over backward. It means you should not have any restricted movements. Your joints should be able to move without causing any pain.
Types of flexibility activities include:
- Stretching
- Swimming
- Yoga
- Pilates
- Dancing
- Tai chi
- Zumba
- Massage
Fun Activities and Sports to Maintain Fitness, Strength and Flexibility as You Age
Exercise for older adults does not have to be tedious. There are plenty of fun activities and sports to maintain fitness, strength and flexibility as you age.
Here are a few fun exercises for elderly that can get you outside having fun with your friends:
- Dancing
- Swimming
- Walking
- Yoga
- Cycling
- Gardening
These are just a handful of fun activities and sports to maintain fitness, strength and flexibility as you age. There are many other activities for active seniors that will help improve mobility and strength.
SSEP Can Help You Improve and Maintain Senior Fitness
Exercise programs are important for people of all ages. But as you age, it is vital you stay active and do not become sedentary. Seniors who add physical activity to their daily routines can improve their strength, flexibility and reduce the risk of some chronic diseases.
Staying independent is something that we all aim for. To do so, you need to be strong, and steady on your feet. Exercise might sound boring, but it does not have to be. There are fun activities and sports to maintain fitness, strength and flexibility as you age.
At Sydney Sports and Exercise Physiology, our Exercise Physiologists can empower seniors and help them become more physically active. In turn, becoming healthier and happier. Call one of our convenient locations today to learn more about fun activities and sports to maintain fitness, strength and flexibility as you age.