Fitness programs are beneficial to people of all ages. Younger people exercise to help maintain their health and fitness. However, older people are following in the same footsteps to stay healthy and fit, as well.
Senior fitness programs are becoming increasingly popular, especially among the ‘Baby Boomers’ trying to keep that young feeling. Senior citizens need to have a variety of different exercises. Seniors require balance exercise, strength exercise, stretching exercise, and endurance exercise.
Enroll in Senior Fitness Program
Physicians and doctors are advising older people to enroll in some senior fitness programs. Senior fitness programs are specifically tailored to the wants and needs of aging people.
For elderly people suffering from diseases like arthritis and osteoporosis, exercise should be a way of life. Senior fitness programs are designed to be beneficial and, at the same time, safe for senior citizens to do.
Improving a senior’s cardiovascular fitness is the main goal of senior fitness programs. While at the same time, they help to improve the flexibility and strength of the various tendons and muscles.
Seniors who exercise have a better chance of fighting off chronic diseases. Fitness, in general, helps a person’s overall well-being. Senior fitness programs need to consider doctor’s recommendations, risk factors, and personal interests before being put into place.
Many health clubs require that senior citizens’ members provide a certificate from their doctor, stating that it is ok for them to participate in a fitness program.
Swimming and Water Aerobics
One of the safest and easiest exercises for a senior citizen to do is swimming. Many health clubs or recreation centers will offer senior water aerobic classes. Water aerobics that is specifically designed for seniors have less of an impact on their joints.
Water aerobics allows people to move around without bearing all of their weight. Senior water aerobics do not require that the person be a proficient swimmer.
Most of the classes are held in the shallow end of the water. If the person does not feel comfortable in the water, they have specially designed belts to help keep the senior floating upright.
Cycling
Another great senior fitness program is cycling. Riding a stationary bike is sometimes easier for seniors since it does not require balance. They can remain sitting while still getting the benefits of exercise. Riding a stationary bike can also help to improve the strength of your thighs.
If you have weak thighs, getting in and out of a chair can be challenging, or walking up and down stairs. It takes a lot more energy to run and jump around than pedal a stationary bike.
It is important that whenever you being a senior fitness program, that you start gradually. You do not want to overdo it and risk injury. By starting slowly, you can build up your endurance and strength. If you choose to ride a bike as your means of exercise, begin by exercising every other day.
Work out until your legs begin to feel heavy or you begin to feel tired. Then it would help if you stopped and did not go any further. Eventually, you should be able to work out for 30 minutes at a time, three times a week. The most important rule of thumb is to listen to your body.
No one but yourself knows how you feel and if something hurts or not. So be sure to pay close attention to what your body is trying to tell you.
As with anyone who begins an exercise program, it is important to warm up. People who do not warm their muscles up before exercising are more prone to an injury.
Senior citizens can warm up by jumping jacks or walking in place for three to five minutes. Then, you can gently and slowly stretch. No matter what type of stretch you do, hold each one for 30 seconds.
It has been proven that exercising can dramatically improve a person’s health and overall well-being. Seniors citizens become frail because of not using their muscles, not because they are seniors.
Therefore, you must continue to move throughout your life. Exercising can help to deal with chronic illnesses. With all of the benefits of a senior fitness program, you will find it hard not to get up and get moving.
Exercise Against Chronic Diseases
As a senior, regularly scheduled exercise has never been more important. It aids in protecting against chronic disease, lowers the likelihood of injury, and improves your mood. The older you get, the more there is to gain from a consistent workout schedule.
Regular physical activity lowers your risk for colon cancer, Alzheimer’s, dementia, heart disease, diabetes, obesity, and high blood pressure. Exercise, as a senior, can also help you look and feel younger.
Obesity is a health issue that affects 20 percent of adults over 65 in the United States. With “baby boomers” coming to their golden years, the rate of obesity is expected to continue to rise. Diet and lack of exercise are contributing factors to obesity.
There has been some controversy about the implementation of exercise routines for seniors. Concerns about age-related muscle loss, sarcopenia, and fractured bones were commonly cited as a precaution against exercise regimens.
Recent studies discount the myth of dangerous exercise by showing that exercise reduces the risk of muscle loss and preserves bone density. Exercise coupled with a healthy diet can reduce obesity safely and effectively.
Make An Exercise Routine
Seniors should implement a diverse exercise routine that improves cardiovascular health and improves mobility. Participate in some form of aerobic exercise of at least 4 hours a week to see how it can improve your sleep. Stretching will help, but it is not as beneficial as actual physical exercise.
They will benefit from practicing aerobic exercise in moderate-intensity five times per week for a duration of 30 minutes per day. When starting a routine, seniors should start with 10 to 15 minutes and build their way up.
Aerobic exercise pumps healthy, oxygen-rich blood to the body, improving heart health, mental health, and immune response. Aerobic exercise also results in a better night’s sleep. Biking, walking, swimming, and low-impact exercise routines are excellent ways to incorporate aerobics into a senior workout.
In simple terms, get your body moving daily to minimize the problems associated with aging. Seniors’ fitness is crucial to improving your quality of life through better sleep and a healthier circulatory system.
Resistance Training
Resistance training preserves lean muscle and bone density in seniors, so its role is vital in a senior exercise regimen. You should include resistance training in exercise sessions two to three times per week. With lightweight barbells or weight equipment, seniors should perform eight to 10 resistance exercises, including arm lifts and leg presses.
Repeat eight to 12 repetitions of each exercise, or until muscles are fatigued. Seniors should never strain to complete repetition and allow ample muscle rest and recovery between resistance routines.
Flexibility and balance can be increased with exercise, as well. Natural aging can cause flexibility and balance difficulties. Sedentary lifestyles exacerbate stiff joints and weak ligaments, so seniors must work to keep themselves limber. Stretching exercises before and after each workout improve flexibility, balance, and freedom of movement.
Final Word
It’s not too late to improve your health. Often seniors are hesitant to begin exercising because of disease or disability or believe themselves too feeble. It may be the case that you need to exercise carefully, but in general, the benefits of exercise far outweigh the risks.
A senior should speak with their doctor before participating in strenuous activities, but your golden years can be happy and healthy with proper habits.
Make sure you study up the benefits of exercise. It is also recommended that you consult a physician if you haven’t been physically active in a while.