In this article, you will learn about “Exercise for 65-Year-Olds & Older Persons” to live active, healthy, and independent life.
Exercise is important at any age for having an active, healthy life . Risk factors for diseases and health problems increase with age. Exercise can help prevent and reduce these risks.
Exercise can cut back on the risks of high blood pressure, other heart problems, diabetes, osteoporosis, and osteoarthritis in seniors. In addition, exercise improves flexibility and balance to avoid risks of falling and fracturing bones and also helps maintain cognitive function.
Note: The seniors should check with their doctors before starting any new exercise regime.
Exercise for 65-Year-Olds & Older Persons
Seniors should aim to do 30 minutes of cardiovascular exercise each day. The seniors, who don’t have mobility or endurance, can begin exercising for a few minutes and increase the time slowly or they can do for shorter periods a few times during a day.
For old people, low-impact exercise is recommended such as walking, swimming, and water aerobics.
People who have low mobility, trouble with balance, and a low range of motion can join senior fitness classes. There are some classes, which only cover exercises that are done in chairs, so ideal for such people.
Muscle-building exercises are critical for maintaining mobility, strength, as well as bone density. We recommend that seniors do 1 to 2 sets of ten to fifteen reps of weight-bearing exercises 2 to 3 times per week. You can use dumbbells or other strength training equipment, such as resistance bands or machines. Seniors can do squats by sitting in a chair and standing pushups against a wall.
Flexibility is another critical factor for senior health and fitness. It assists maintain & improve range of motion, avoids injury, and helps in muscle recovery after exercise.
Preserving flexibility in the hips assists with balance and avoid falls. The seniors with low mobility and flexibility can do stretching while sitting in a chair. They can also consider joining senior yoga classes, which provide stretching and strength building.
As per the National Institute on Aging, one-third of people, age 65 years old or more fall every year. Injuries related to falls can adversely impact a senior person’s life by restraining mobility and independence. Though, cardiovascular exercise, strength training, and flexibility all help with balance; but older persons should also do balance-specific exercises.
Standing on one leg, side leg lifts, and walking heel to toe are common balance exercises for seniors.
Older people with poor balance should do balance exercises near a chair or wall to avoid falling.
Senior persons with good balance can challenge themselves by performing exercises that shift the center of gravity. For instance, you can stand on one leg, and try to extend the lifted leg in front. Or slowly move the lifted to your side.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”