Exercise as you age is essential to stay healthy and active. In addition to many physical and mental health benefits, exercise can keep your heart young!
On the other hand, the sedentary lifestyle of seniors is likely to increase their risk of developing frailty and make them more likely to fall. Older adults who exercise can maintain flexibility, and a healthy weight, stay away from diseases, and lead an independent, active life.
Senior Citizens Fitness Guide
It’s never too late to start exercising! Read on here for a guide to senior citizens who want to stay healthy and fit and live an independent, active life as they age.
Go For Low-Impact Exercises
Senior citizens should start with low-impact exercises like walking, biking, and swimming. While providing a good workout, they are easy on the joints.
In addition, low-impact exercises are less likely to cause any injury, which is particularly important for senior citizens. Moreover, many of these physical activities can be done outside, where you can enjoy the sunshine and fresh air.
Include Strength, Balance, and Flexibility
You must work on muscle strength, balance, and flexibility to live an independent, active life. Workout with light weights is an excellent way to maintain and gain muscle and develop strength.
Balance exercises such as standing on one foot and heel raise can help improve balance and prevent falls. Plus, stretching exercises for seniors and flexibility exercises such as Yoga and Pilates can help improve mobility and agility.
Don’t Neglect Your Diet
Older adults need to eat well for their workout routines to give good results. Older adults need more energy to do physical exercises if they eat healthy foods such as vegetables, fruits, and lean proteins. Seniors should eat heart-healthy foods such as whole grains, beans, and low-fat dairy products to get enough nutrients to stay fit as they age.
Senior citizens who want to keep their muscles and bones healthy may consider taking dietary vitamins. Lastly, you should drink sufficient water to stay hydrated and healthy.
Listen to Your Body
Begin slowly and increase the intensity gradually, allowing enough time for your body to adapt. Don’t overexert yourself because it can lead to fatigue and injury.
Feel how your body reacts to different exercises. Consider your physical limitations and learn when your body requires rest or a break. If you observe something is not right, it may be wise to stop the particular exercise and consult your doctor to modify your exercise routine accordingly. You should not push yourself too hard and must take breaks when you feel anything wrong. That will help you stay safe and fit as you continue your fitness regime.
Senior Citizen Fitness Routine – Stay Safe And Healthy
Senior fitness is necessary to maintain physical and mental health as you age. Senior citizens can build a fitness regime matching their abilities and need with these tips.
If you take time to find a fitness routine that’s right for your physical conditions and lifestyle, you will get on to a path to better well-being and health.
Consult a Senior Health And Fitness Professional
Each senior’s health care and fitness plan varies based on their lifestyle, health, age, and daily activity level. A senior should check with a healthcare provider’s advice about cardiovascular health, muscle strength, balance training, and dietary needs.
A professional like Senior Fitness Trainer can make personalized plans tailored to senior citizens’ specific needs.
Are you looking for more health and fitness tips? Check here our other articles!
Sources:
(i) Helpful Resource
(ii) National Institute On Aging – United States Govt
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!”
