Staying active is imperative for your health at any age. I’m a firm believer in it’s never too late to change or to improve yourself. Lots of people are under the impression “I’m Too Old” or “I’m Too Out of Shape” or even worse “I have Never Workout so Why Start Now?” I ask you this, “Why Not?” Yes you may get sore and if you do too much too soon you could get hurt but if you listen to your body and follow these tips for low impact workout I promise you you’ll not only feel better but you will improve your strength and flexibility.
Exercise for seniors is a must to maintain a healthy heart, flexibility, and strength. However, your body may have changed since the last time you took on a fitness regimen, or you may be scared to get started and these factors must be taken into account to help prevent frustration or injury. In this article, you will find some fun exercise ideas that will boost your mental and physical fitness. Let’s Get Started!
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Tai Chi is a Chinese martial art, but unlike most martial arts that rely on quick, dynamic movements that may be too much for most seniors, tai chi is a low impact exercise that focuses on slow, controlled movements. Regular practice can improve balance, the range of motion, and coordination. In fact, research suggests that practicing tai chi can help prevent falls. Aside from improving general strength and balance, many report that tai chi helps them feel less stressed and more energized.
If your balance isn’t so good, to begin with, you can start with Chair Tai Chi and follow this instructional video along with other chair aerobics
Chair yoga offers the same benefits as traditional yoga, but it is easier on the body. This type of yoga uses a chair, so you do not have to focus so much on balance. This also reduces the risk of falling and injury. However, you will still reap the benefits associated with improving your muscle strength, balance, mobility, aerobic fitness, core stability, and flexibility. And as you get strong and more flexible you can lose the chair and move to a mat.
Swimming allows you to get cardiovascular exercise without excessive stress on your joints. When you swim regularly, you are working to reduce your blood pressure, improve oxygen levels, increase your muscle mass and improve blood flow to your brain. This type of exercise will burn calories just like all forms of cardio, helping you to achieve or maintain a healthy weight. Swimming can also reduce joint inflammation, improve balance and strength, and enhance your flexibility.
Water Aerobic exercises are also ideal for seniors. This consist of walking through the water and using water weight for more resistance. Aqua dumb-bells are designed for varying the level of resistance.
Bodyweight exercises are important for helping you to build lean muscle mass. This ensures that you are stronger and more independent as you get older. This form of exercise also contributes to greater flexibility and balance. The key is to start slow and build up the number of repetitions as you get stronger. You also must ensure that you are using the proper form to avoid injury. As you get stronger you can begin to add in resistance bands and free weights.
Walking is one of the most effective forms of exercise. It allows you to go at your own pace, so it works for people of all fitness levels. Make sure that you have the right shoes to avoid injury and discomfort. You can use walking to warm up for other activities or as your sole form of cardiovascular exercise. This is also a great way to get your daily Vitamin D intake by going outside for 20-30 minutes and if the weather isn’t nice outside consider joining a gym a local senior center to walk on a treadmill. If you have never used a treadmill ask an employee at the gym for assistance.
Resistance Band Training
Resistance band training is an effective way to improve your flexibility and strength. The bands come in different levels of resistance, so it is easy to find the one that best meets your level of strength. As you become stronger, it is easy to move up with the level of resistance. Just ensure that you are using the proper form with each exercise to avoid injury. As your strength increases you can add in free weights or workout machines to change up your routine.
Before Your Start
You may be saying to your self, “But I have arthritis, bursitis, osteoarthritis, multiple sclerosis, tendinitis, back pain, muscle pain, joint pain, diabetes, hypertension, impaired vision, poor grip strength, poor balance, carpal tunnel syndrome, have undergone joint replacement surgery, or some other physical ailment.” Well, the great news is there’s a company called The Wright Stuff, and they specialize in products to make your life easier. They have everything from mobility Aids, arthritis supplies to workout equipment.
Also before starting a brand new workout regime talk to your doctor or a certified personal trainer. This ensures that the workout you choose is safe for you and your state of health.
Regular exercise isn’t the only component of a healthy lifestyle — you need to eat healthy, too. Get supplement suggestions from The Healthy Lifestyle Regiment here!
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