It’s never too late to start an exercise regimen. Regular exercise is essential for healthy aging and is one of the most important things you can do to keep your mind, body and heart healthy. An active life can prevent health problems that often come with age and can also strengthen muscles so that you can continue to carry out your daily activities independently.
Stay spry, no matter your age
Just a few of the many benefits of physical activity include better sleep, increased self-confidence, and a reduced risk of falls and broken bones. Even a short 30-minute walk a day can make a big difference!
The Centers for Disease Control and Prevention suggests that people age 65 and older should get at least 150 minutes of moderate aerobic activity per week to reap the many health benefits associated with exercise.
At first, it can be difficult to make exercise a regular part of your day or week. Be sure to consult your doctor before starting a new exercise regimen to ensure it is right for you or your aging loved one. It is also important to purchase the right equipment, including supportive shoes and comfortable clothing.
Not quite sure how to get started? I’ve put together a few tips with the help of Senior Helpers, specialists in aged care at home, to help you get started. But be sure to consult your doctor or local gym for recommendations on which exercises will work best for you!
Make exercise part of your schedule.
Don’t be afraid to start slowly. Set aside part of each day for gentle exercise, such as using the stairs instead of the elevator or walking around the neighborhood. Make it a goal to gradually increase the duration and intensity of your physical activity as you become more comfortable.
Try balance exercises.
These build your leg muscles, which can help prevent falls. Stretching your muscles and keeping them limber will generally make you feel better and looser. Try balancing on one foot on each side for a few seconds at a time. This will help improve both your balance and lower body strength. Balance exercises can also help you maintain independence by helping you avoid injuries that can result from instability or falls. Pilates and some forms of yoga are great complementary exercises to help improve balance.
Add strength exercises.
Fitness experts say that strength exercises can increase your metabolism and help build muscle, regardless of your age. They will also strengthen your bones, making it easier to perform daily activities. Strength exercises can be done using elastic resistance bands, strength machines at the gym, walls or furniture at home, or even using your own body as resistance. Incorporate a variety of these activities into your workout routine to strengthen all major muscle groups, including the arms, legs, core and back.
Don’t forget your cardiovascular health.
Cardio is the best way to get your heart beating and your blood flowing. It increases your heart rate and helps your blood flow to your muscles and back to your lungs, maximizing the amount of oxygen in your blood. Try doing a few jumping jacks or walking for 10 to 30 minutes every day. Once this becomes easy, you can incorporate other more strenuous options into your routine, such as jogging, ballroom dancing, swimming, water aerobics, cycling, walking, golf or tennis. All of these exercises are great for your heart and overall health!
You will be amazed at how much better you will feel and how easy it is to incorporate physical activity into your daily life. You even start looking forward to it. Everyone wants to stay healthy and independent as they get older, and exercise is essential!