Exercise can be an important part of maintaining overall health, well-being, and longevity for almost every senior. There are beneficial exercises and activities for every age group and level of health and fitness. Adopting a regular exercise routine can assist you in combating the effects of aging. It can also help you retain your youthful vitality, sharpen your mind, and increase your zest for life.
Daily exercises can also help improve immune function and allow you to live with less pain and more mobility as you get older. Furthermore, they can assist you in maintaining or losing weight after the age of 60 (if necessary) in a safe, healthy, and sustainable manner. And those advantages can lead to lower healthcare costs and an extension of the time you can live independently at home, in a retirement community, or in an assisted living facility.
So, right now, take a moment to consider all of the compelling reasons why you should begin a fitness program. Learn about the current guidelines for your age group, find exercises to incorporate into your routine, and watch examples. Explore tips for successfully sticking to your health and fitness goals, as well as books and equipment to get you started!
The Value of Senior Fitness
Today's seniors are more important than ever. And getting enough exercise is just as important for them as it is for anyone else. In fact, a 2013 study published in Population Health Management discovered that senior exercise programs improved the overall quality of life for those who participated on a regular basis. Exercise was discovered to be more important than a nutritious diet. The study discovered that seniors who exercised regularly were more likely to have:
- Physical and mental health improvements
- Enhanced energy
- Social interactions have improved.
- Slowing or reversal of overall health decline
- Fewer restrictions on daily activities
- Reduced risk of depression
- Fewer injuries and falls
- Lower hospitalization rates
- Lower chronic disease rates (or more manageable symptoms for those who are already affected by it)
As you can see, there are numerous advantages to starting a regular workout routine. Continue reading to learn about some of your fitness options and to watch some exercise videos for seniors.
Guidelines for Use When it comes to Senior Exercises
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic exercise per week for adults 65 and older who have no limiting health concerns and are generally fit (or 75 minutes of vigorous-intensity aerobic exercise). Seniors who want to improve their health can increase their moderate-intensity exercise to 300 minutes per week or their vigorous-intensity exercise to 150 minutes per week. The CDC also suggests doing muscle-strengthening exercises that work all major muscle groups at least twice a week.
Aerobic exercise, also known as cardio, is any activity that causes you to breathe more deeply and raises your heart rate. It includes activities such as mowing the lawn or shoveling snow, as long as you do them for at least 10 minutes at a time. If you do it at a moderate intensity, you should still be able to talk. Going for a brisk walk is an example. When exercising vigorously, you will only be able to speak a few words before having to stop what you're doing.
Aerobic and muscle-strengthening exercises are equally important. They can help you maintain muscle and bone mass while also slowing the onset of common age-related ailments like back and joint pain. When performing any strengthening exercise, aim for eight to twelve repetitions before resting. Then, try to repeat that two or three times more. Depending on your current fitness level, you may be unable to begin or complete such a routine, but you can gradually work your way up to it.