It has become increasingly clear over the years that it’s equally important for older adults and their younger counterparts to stay active. One of the simplest ways to remain active is to develop a regular workout regimen. Exercise helps retain mobility and stamina and decreases the occurrence of illness, resulting in overall better quality of life. So why aren’t more seniors exercising?
At Home Care Assistance we understand that as you get older, it’s harder to motivate yourself to work out and just as difficult to understand which exercises will benefit you the most. Additionally, we realize that a main reason aging adults don’t exercise as much is because of chronic pain or injuries sustained over the years such as a bad knee or arthritis. In an effort to get more seniors physically active, we would like to share four key workout activities that will not only keep you in shape, but will also help improve your quality of life.
- Strengthening. The potential of losing muscle strength increases as you get older. Try strengthening exercises such as arm raises, knee flexion, or hip extensions twice per week, per muscle group, for seven to ten minutes.
- Aerobics. Taking a brisk walk, bike ride, swim, or dance class such as Zumba are all activities that can be done to increase your stamina. People under 65 need at least 150 minutes of moderate intensity aerobic activity per week, while those over 65 need at least 330 minutes per week.
- Flexibility. In order to preserve mobility in your joints, it’s crucial to stretch. One of the best times to stretch is right before and after exercising. When you stretch before working out be careful not to get too ambitious and overdo it as your muscles are not yet warm and can be pulled more easily.
- Balance. As you age, you become more susceptible to suffering from a fall, which can result in a serious injury. To counteract your risk of falling, practice balancing exercises 2 times per week, such as standing on one leg for 5-6 minutes; then repeat on the other side.
Though creating an exercise regimen is important, it’s important to first consult with your physician before taking up a new activity. Set realistic goals for yourself, considering the time and energy you can physically commit to exercising each week.