Do these three types of exercise to stay active as you age

Aging is a natural part of life, but it does not necessarily mean loss Navigation or power Or become weaker. If you want to remain independent and active during your silver years, it is completely possible. All you have to do is adjust the type of activities you participate in.

Stay active It is one of the most effective ways to stay independent and feel good as the years go by. Besides, you should also make sure to get proper rest. According to a recent CNET poll, 46% of American adults surveyed are willing to invest in a better sleep environment This is something to keep in mind as you age. The right combination of movement, rest, and nutrition can help you stay strong, flexible, and ready for whatever life throws your way.

He practices It also plays a big role in how you feel and function over time. Based on a Recent Reddit threadThere is a growing understanding about the importance of weight training as well. However, here are fitness experts’ advice on the best exercises you should do to support strength, balance and energy. Maintaining these three factors will keep you healthy enough to continue doing the things you love, no matter your age.

Is exercising safe for elderly people?

A common misconception among older people is that… He practices Unsafe and should be avoided. This is incorrect and works against the desire of older people to achieve and maintain optimal health. Fitness is the key to healthy aging, even for children Brain fitness.

The unfortunate truth is that Aging increases the risk of many diseasesaccording to the World Health Organization. Regular physical activity helps reduce risks From the same conditions, such as type 2 diabetes, heart disease, cancer and dementia.

Physical activity is safe for older adults when done correctly and is essential for a healthy life. The benefits of exercise among older populations are strongly supported by the US Centers for Disease Control and Prevention, physical therapists and personal trainers around the world.

Kevin RobinsonThe physical therapist and professor of orthopedics and kinesiology shares some general guidelines for safe exercise for seniors:

• Focus on low-impact activities, such as water exercises while lying down Stationary bikes and elliptical.
• joins Silver Sneakers programsWhich is often offered at local health clubs. They are usually covered by insurance and are designed specifically for seniors. One benefit of these programs is that you can also make friends, which will help you attend more consistently.
• Focus on specific muscle groups like the glutes (butt), quadriceps (thighs), biceps, and abs, and know your limits.
• He makes Stretching Balance exercises are part of a regular exercise program.

Best anti aging exercises for seniors

The best exercises for you will depend on factors such as your current Fitness Level and medical conditions that require a limited or modified approach. It’s not too late to start A good exercise program.

The CDC recommends the following weekly physical activity for adults ages 65 and older:

• At least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as Jogging.
• At least two days a week of strengthening exercises, e.g weight lifting.
• Activities to improve balance, such as balancing on one foot.

Here are some examples of what an exercise routine could look like for older adults.

1. Moderate heart disease

Center for Disease Control Determines moderate aerobic activityalso known as heart disease, from 5 or 6 on a scale from one (sitting still) to 10 (working hard). Some activities that are considered light cardio for one person may be moderate cardio for another person.

Walking is a popular form of moderate cardio exercise, and is especially popular among older people. “Walking can be a great activity,” Robinson said. “But many people with arthritis cannot tolerate walking long distances. This is because the average ground reaction force passing through the knee is 1.2 to 1.5 times a person’s body weight. So what seems like a simple impact activity can be too much.”

Robinson recommends water exercises for patients with arthritis in the legs or feet. “This reduces the forces on the knee by 50% to 75% compared to walking on the ground,” he said.

Other forms of moderate heart disease include: Walking tourOr performing errands or doing certain tasks (such as collecting tree leaves), and some types of that Yoga, Riding a bike And use an elliptical.

2. Light strength exercises

Erin StimacFunctional movements are key to maintaining independence, reducing your risk of injury and improving your overall quality of life, says the personal trainer and group exercise instructor. Erin recommends combining Strength exercises Which covers basic functional movements:

• Squats (sitting and standing): Squat exercises are vital for regular daily life and contribute to improved mobility and stability.
• Hinge (downward bend): Essential for tasks like picking up objects, hinge exercises strengthen the lower back and promote flexibility.
• Propulsion (body weight or objects): Propulsion enhances upper body strength and supports activities such as getting up from the ground or lifting objects.
• Pull (towards the body): This strengthens the back muscles and is crucial for maintaining posture and balance.
• Carrying: Life often requires you to carry things from one point to another. Grip strength is reduced It is closely related to mortalityBlood pressure predicts the risk of early death better than blood pressure.

Some light strength exercises recommended by the Centers for Disease Control that can include functional movements include weightlifting and use Resistance bandsworking in the garden, Body weight exercises Such as pull-ups or push-ups and different yoga poses.

3. Exercises that help your balance

It is common for Older people have balance problems. But good balance reduces the risk of falling.

“To improve balance, you need to perform balance activities for short periods of time throughout the day, rather than 10 to 15 minutes once daily,” Robinson said. He recommends the following balance activities, which can usually be done safely at home:

• Stand on both feet in front of the counter. Let go of the counter to see how long you can maintain your balance without holding the counter. Repeat this activity three to five times throughout the day until you reach three 45-second intervals. Once you achieve this, move on to the next exercise.
• Repeat the balance exercise above, but this time close your eyes.

Yoga is also a popular form of well-known exercise Improve balanceaccording to Johns Hopkins Medicine.

Exercises that seniors should avoid

Are there specific exercises that older people should completely avoid? According to Stimac, the answer is generally no.

“Contrary to popular beliefs, there is no need for older people to be shy about any specific movements,” Stimac said. “Fear of injury should not stop them from strength training. Instead of focusing on limitations, we should explore movements that are appropriate for each individual.”

If you have a disease, condition or injury that involves physical limitations, you should always follow your doctor’s instructions. With proper guidance and modifications, you can still find ways to achieve fitness.

Stimac says there is no one-size-fits-all approach and that every older person deserves a customized program that promotes strength and ability while taking individual needs into account. “By embracing personalized plans and debunking myths, we empower older adults to live active, fulfilling lives,” she said.