Seniors should aim for a well-rounded workout that includes aerobic activity, strength training, as well as balance and flexibility exercises. Staying physically, emotionally, and mentally active benefits seniors' physical, emotional, and mental health. The recommendations in the Physical Activity Guidelines for Americans for mobile and healthy seniors are essentially the same as they are for younger adults.
Do 150 to 300 minutes of moderately intense cardio per week, plus two sessions of strength training per week. The emphasis placed on seniors to engage in balance training activities such as yoga or tai chi differs between the guidelines.
Aerobics with Low Impact
Chair exercise, walking and swimming are appropriate for people over the age of 70, as is riding a stationary bike- all are low-impact aerobic activities. A recumbent stationary bike's low and reclined seat may be more comfortable and safer to use for seniors than an upright model.
According to Len Kravitz, writing for the University of New Mexico, seniors should engage in exercise that pushes their heart rate to no more than 40% of their maximum heart rate — age subtracted from 220. This is especially important for those who are frail or have been sedentary.
Strength Training That Is Safe
Strength training can help to counteract the natural loss of muscle mass that comes with aging, as well as reduce the risk of falls and broken bones. It is never too late to begin, according to the American College of Sports Medicine. They discovered that seniors who engage in resistance training achieve comparable results to younger people. Hand weights and resistance bands are both safe and effective ways for seniors to build strength.
Check with your doctor to see if you're physically capable of strength training, and it might be a good idea to have a fitness professional walk you through the moves for your first couple of sessions. Pilates and tai chi help to strengthen the core, improve balance, and increase range of motion.
Increasing Flexibility and Balance
To reduce the risk of falling, seniors must maintain good flexibility and balance skills. Yoga and tai chi are both excellent forms of gentle exercise that help with flexibility and balance. Yoga and tai chi also help to improve mental awareness and concentration, which can reduce the risk of falls and injuries even further. Pose and exercise variations can be made to accommodate physical limitations. These disciplines can boost a senior's confidence in carrying out daily tasks safely and independently.
Seniors with heart disease, diabetes, osteoporosis, or arthritis are at a higher risk of health complications from exercise and should be closely monitored by a medical professional. People over the age of 70 are more susceptible to extreme temperatures, increasing their risk of dehydration, overexertion, heat stroke, and cold injuries. To reduce the risk of overexertion, seniors should use a heart rate monitor to monitor their heart rate. Proper breathing techniques should be reinforced when lifting weights to avoid blood pressure drops.