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Health

  • Written by NewsServices.com

There is no age limit for exercising. It is an essential part of our lives and impacts both our physical and mental wellbeing. As people grow older, they tend to avoid exercising due to several factors. 

However, many develop age-related conditions that reduce their lifespan and make living uncomfortable. These health conditions include arthritis, cardiovascular diseases, type 2 diabetes mellitus, dementia, and more.

Adequate exercise as a senior can help reduce the risks of developing these diseases, among other health benefits. Perhaps you have no idea how to exercise as a senior citizen properly. Here are some tips to help you on your journey to good health:

  • Start Exercising Slowly

As a senior, beginning with strenuous activities can be detrimental to your health. Your sedentary body needs time to adjust to more intense movements before delving deep into exercising. So, starting with slow and easy activities like going for a morning walk or setting the treadmill to the lowest speed is best. 

When you're confident you can do extra activities, you can gradually increase the intensity after a few days. But, ensure you do not abruptly level up to strenuous activities. If you are not confident and wondering how to perform them, it is recommended to employ a home care service provider who can help you out. 

For example, you can increase your walk distance by 100 metres daily or gradually increase the treadmill speed daily. Doing this will help you prevent burnout and breakdown. Consult your physician for practical recommendations before exercising.

  • Perform Exercises You Enjoy 

You might feel tired, get bored of your exercise routines, or lose interest in them after a while. So, you need to figure out the activities you love and enjoy doing. It could be a hobby like cycling, gardening, dancing, or a stroll in the park. You can also take up fitness classes with other seniors and make it a social event.

Engage in activities that will ensure you stay healthy and also have fun at the same time. Daily exercise has several health benefits like weight control, improved energy levels, mood, and sleeping habits, and reduced risk of developing heart diseases and hypertension, but by choosing something you enjoy, it will encourage you to exercise daily and make you look forward to your following workout routine.

  • Pay Attention to Your Body

It is normal to experience minor pains, aches, and discomfort when you start exercising, no matter your age. However, if you are experiencing joint or intense, stabbing pain in any part of your body, especially the visceral region(chest, abdomen, and head), immediately stop the activity. 

Your joints should constantly be slightly bent, and your movements must be controlled, steady, and slow. Jerking and bouncing can lead to intense muscle contractions, which can cause injuries. Always remember that when it comes to senior fitness, it is quality over quantity. 

Consult your doctor if you notice symptoms like dizziness, swollen joints, chest pain, shortness of breath, or persistent pain.

  • Create Goals with Rewards and a Partner

Create short-term goals and assign rewards to each goal you achieve to help keep you motivated and track your progress. You can set targets like the distance to cover for your walk, the time you spend on a treadmill, the number of times you lift a dumbbell, etc.  To make your exercise routine more interesting, you can partner up with a close friend and set goals you would both enjoy. Exercising with a partner will make you accountable and provide a form of healthy competition.

You can reward yourself with a nice dinner at a fancy restaurant or a vacation. It could be a movie night while chilling with a healthy snack or a fantastic bubble bath.

  • Attempt These Exercises for a Start

When creating an exercise routine, include physical activities that enhance flexibility and boost cardiovascular functions. These exercises are excellent ways to start;

  • Stretch: Stretching can help seniors enjoy free body movements and enhance their flexibility. Ensure you warm up before starting your stretching exercises to prevent injuries.
  • Water Aerobics: Aquatic activities provide seniors with several health benefits without putting pressure on their joints, muscles, and bones. 
  • Light Weights: The muscle strength of a senior is vital in maintaining life quality. You can start lifting light weights then increase the weight gradually every other session.
  • Yoga: Yoga is an excellent physical activity for seniors. It has health benefits like decreasing anxiety and arthritis pain, as well as improving mental health.

Starting an exercise regime at an old age can seem challenging, but it is possible. If you have senior loved ones, encouraging them to exercise can help give them the strength and confidence to take up the challenge. Exercising will only make life easier and more comfortable for them.