Your senior years may feel like a time to put up your feet, but now that you've quit your job, don't stay sitting for too long. You still have a boss of some sort: your body. And it will only thank and reward you if it gets plenty of exercise.
Read on to learn more about senior fitness. We'll explore some of the best health and fitness activities to try in your senior years and some of the benefits you can expect to see.
Waking up in the morning and stretching is natural and feels great. It is always a positive addition to any senior exercise routine.
You may even find that your senior living community offers structured stretching classes, so you can learn how to do safe exercises that provide lots of great benefits.
Regular stretching can help you stay supple and flexible, which helps protect your body from injury as you age. It also prevents the aches and pains from having a stiff body.
Most people associate strength training with massively muscular men in the gym. Strength training is great for any body type and age, as it helps preserve muscle mass, which becomes vital in old age because many seniors can begin to lose muscle.
Strength training should be age-appropriate and suitable for your fitness level, as heavyweights could leave you with painful injuries. So follow the advice of an instructor and make sure you begin with light weights that won't cause too much strain on your body.
One challenge many seniors have is maintaining their balance as they get older. Aging means a more frail body, less coordination, and the risk of falls.
You can counter this by focusing on exercises that help improve your balance. That could be a formal class such as a morning session of tai chi. Alternatively, you could do simple balancing exercises in a conditioning class, such as standing on one leg.
You can also use a chair or wall for support if you have existing problems with your balance or worry about the risk of an injury.
If you start a chat with a senior in great health, chances are they'll tell you that their secret to fitness in old age is yoga. However, yoga can be a daunting prospect if you suffer from a lack of flexibility or you have balancing issues.
If that's the case, try chair yoga. As the name suggests, this allows you to try some of the basic stretching moves for yoga, but you can do it while seated in a chair or when holding onto the chair for support.
Doing any form of exercise in water is a great option for seniors, as the natural support helps counter problems like balance and strain on the joints. It's perfect if you are currently recovering from an injury or surgery.
Water aerobics uses water as a form of gentle resistance, helping to work the muscles and support a cardiovascular workout with simple exercises like jogging on the spot or kicking legs to the side.
With commitment and a regular exercise routine, water aerobics can greatly improve muscle strength.
Staying active doesn't have to mean standing in formation in an exercise class. It can be as simple as getting out into nature and enjoying your surroundings with friends as part of a brisk group walk.
It's perfect for cardiovascular fitness. Look for walking and hiking clubs that are suitable for seniors. These will offer small distances without challenging gradients that you get on more professional walking routes.
It provides a gentle and sociable way to exercise, and being in nature is also an excellent way to support your mental health.
Core stability is about strengthening the core section of your body, comprising your lower back, pelvis, and abdomen. Strengthening these specific areas can help improve your posture and balance and take pressure off the joints.
It's ideal for your senior years as it helps you bend down and reach for objects, reducing your risk of falls. The best bit about core strength training is that you can do low-impact versions using a chair for support, so it suits people of varying fitness levels.
Resistance bands are lightweight, stretchy bands for home or class workouts. It's perfect for those who want to focus on strengthening their muscles but don't like the idea of heavy weights.
You can get bands with different resistance levels, allowing you to start with an easy challenge and gradually swap the band for a harder one as you gain strength.
Resistance bands are great for strengthening arm and leg muscles, and you can do simple exercises like bicep curls and leg extensions. It's worth joining an exercise class if you want to use bands so that an instructor can guide you on how to use them properly.
If you want to get fit in your senior year, why not join a specialist exercise class specifically designed for seniors? If you are in a senior living community that has these types of classes on offer, they are a great way to meet people.
You'll also benefit from the guidance of an instructor who understands the fitness level of seniors and how to complete routines that don't risk injury. So, they are a safe and fun way of improving mobility, strength, and balance.
Now is not the time to put your foot on the brakes. Senior fitness is vital for a long, happy, and healthy life, so make sure your later years include some rewarding and beneficial exercise classes.
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