Discover the Best Exercises for Seniors
Health experts recommend seniors to exercise for a good reason. Weight training, plyometrics, cardio, and other training methods can reverse the signs of aging and keep your body strong. Some workouts improve balance, mobility, and coordination. Some burn fat and rev up your metabolism. Others maintain bone density and boost functional fitness.
To reap the benefits, commit to a regular training program. Ask your physiotherapist to develop a workout plan that suits your needs. In the meantime, try the best exercises for seniors:
Strength Training
With a few exceptions, most strength exercises are ideal for seniors. When you’re lifting weights, your body works hard to maintain its balance. Your heart rate goes up, your blood pressure drops, and your metabolism increases.
Deadlifts, squats, planks, push-ups, lunges, and other movements build muscle and strength. They also improve body composition aka muscle-to-fat ratio. This helps maintain a healthy body weight, which in turn, reduces your risk of insulin resistance, heart disease, obesity, and diabetes.
Rowing
If you had to choose just one piece of equipment, it should be the rowing machine. Rowing hits every muscle in your body, including the back, shoulders, abs, and legs. It’s perfect for both aerobic and strength training, leading to fat loss and hypertrophy. Depending on your weight, you’ll burn over 600 calories per hour.
This exercise makes you stronger overall and improves functional fitness. It tones your muscles, strengthens your bones, and burns stubborn fat. If you don’t feel comfortable going to the gym, get your own rowing machine. Most models cost less than $200 and last for years.
Water Aerobics
Water aerobic exercises have long been used in rehab. Compared to other training methods, they’re safer and put less stress on your joints.
According to a 12-week study, those who started a water aerobics program experienced major improvements in strength, agility, and flexibility. This form of exercise improves muscle tone, boosts your endurance, and relieves back pain while torching calories.
Power Walking
Despite its apparent simplicity, walking is one of the best exercises seniors can do. The faster you move, the greater its benefits are.
Walking for just 30 minutes a day can significantly lower your risk of heart disease, obesity, mental decline, and age-related conditions. According to psychologists, it also sparks creativity and boosts brainpower. Think of it as a natural stress reliever, immunity booster, and weight loss aid.
So, are you ready to get active? Start with these exercises! Work out at least four times a week to keep fit and maintain your fitness.
