Regular exercise is a part of almost all treatments today, be it physical or mental health. While sedentary life is becoming more common, and the common belief that ageing people should rest more, doctors recommend the opposite. Staying active is important for the overall well-being of a person for all age groups, including the elderly.
However, with different physical conditions, not all exercises are suitable for everyone. For example, older people are recommended low impact exercises to stay active in a safe manner without injury or straining the body and organs. In this blog, we will discuss seven effective exercises for older people.
1. Walking
One of the easiest and yet the most beneficial forms of moderate-intensity exercise for adults is walking. Walking daily for 20 minutes can improve heart health, increase strength, help with mobility, and enhance overall well-being, including mental health.
Benefits:
- Improves blood circulation and heart health
- It strengthens the leg muscles and improves body balance, reducing the probability of falling with age
- It’s an easy weight management exercise
- Improves mental health
Tips:
- Start with slow walks for 15 to 20 minutes
- Be regular to see the effects
- Gradually increase the duration and pace if you can
- Wear proper footwear for walking that provides support for no pain
- People with mobility and balance issues should walk with a stick for stability
2. Swimming
Swimming is the best exercise for older people. It is a full-body exercise and has many benefits.
Benefits:
- Excellent for joint pain
- Improves body strength and flexibility
- Shows good effects on mind-body coordination
- Helps with heart and lung health
Tips:
- Swim around a trainer
- Start slow and for small durations
- Try water aerobics
- Join a senior swimming club or class
- Swim with floatation devices for support and stability
3. Chair Yoga
Senior citizens with arthritis and joint problems in knees and ankles may have several restrictions. A low impact exercise for adults that is gentle on the joints and yet can help boost strength and mobility is chair yoga.
Benefits:
- People with mobility issues can try chair yoga
- It improves flexibility and posture
- Chair yoga is good for both the body and mind
- Improves breathing
- Relaxes the body
Tips:
- Always do chair yoga in a quiet space
- Sit comfortably to ensure good posture
- Move slowly and be in control
- Ensure to use a sturdy chair that doesn’t move on its own so that it can provide proper support.
4. Tai Chi
Tai Chi is a gentle form of martial arts suitable for senior citizens. It is a good exercise for older people as it involves slow and flowing movements that help with mobility and reduce stress.
Benefits:
- It improves balance, reducing the risk of falling
- Tai chi is also good for improved mind-body coordination
- Improves muscle strength
- It has good effects on the mind
- Improves focus
- Good for mental health
Tips:
- Irrespective of age or experience join a beginner-friendly Tai Chi class
- Your focus should be on the breathwork
- Outdoor tai chi practice enhances relaxation
5. Resistance Band Exercises
Resistance band exercises can enhance the strength of targeted muscles. These can be modified for different fitness levels with the help of a trainer.
Benefits:
- Builds endurance
- Improves muscle strength
- Increases joint strength and stability
- Helps with improved mobility
- Can be done on a bed, on a chair, or standing
Tips:
- Should be done with a trainer
- Use light resistance bands
- The movements should be slow and controlled, do not rush
- Increase resistance with time and as strength improves
6. Cycling
Cycling is another option for senior citizens. Whether stationary bikes or cycling outdoors, both have benefits. However, cycling outdoors may not be the ideal exercise for older people. Discussing with a doctor before starting to cycle as an exercise is recommended.
Benefits:
- Improves heart and lung function
- Promotes blood circulation
- Strengthens leg muscles
- Great effects on stress
- Regulates mood
Tips:
- A stationary bike is better for safety
- Always start with a small duration and then build on it
- Adjust seat height for comfort
7. Stretching Exercises
Stretching exercises even though play an important role in a fitness routine can be considered moderate exercise for seniors as well. It can prevent injuries, and muscle stiffness, and improve flexibility.
Benefits:
- Helps with mobility
- Decreases discomfort with muscle tension
- Improves posture
- Fosters body balance
Tips:
- Stretch slow
- Be gentle with the pulls
- Learn from a trainer
- Don’t overdo
Senior Care at Olive Elder Care: Supporting an Active Lifestyle
Olive Elder Care is built and run by experts in geriatric care. Our primary focus remains on recovery and maintaining the overall well-being of our elderly residents. Yoga sessions, guided walking, fitness programs with trainers at the gym, and special workshops are regularly organised at our living facilities.
At Olive Elder Care, we follow a holistic approach to elderly care where we combine quality care and medical support with healthy & active lifestyle and recreational activities. The fitness programs are all supervised by professional trainers to ensure safety.
We prioritise building endurance and improving mobility and balance in the elderly. Talk to our team today to visit and experience how our elderly residents enjoy community living in a healthy environment while getting professional care.
Frequently Asked Questions
1. What are the best low-impact exercises for seniors?
Yoga, swimming, walking, resistance band exercises and stretching are a few of the best low impact exercises for senior citizens. However, it is always recommended to train under a professional and choose an exercise after asking your doctor.
2. How often should older adults exercise?
Daily moderate exercise is recommended for senior citizens. On average a 30-minute session five days a week should be a target. However, requirements change based on person to person. Consult a doctor for a tailored recommendation.
3. Can low-impact exercises help with arthritis pain?
Low-impact exercises like swimming, Tai Chi and stretching have good effects on arthritis pain. However, the patient’s condition plays a crucial role in the effects. It is important to consult a doctor before starting any exercise for adults with arthritis pain.
4. What precautions should seniors take before exercising?
Here are a few precautionary steps every senior should take before exercising-
- Consult a doctor before starting a new type of exercise to know if it’s good for you.
- Warm-up and cool down before and after exercises.
- Hydrate well
- Do not strain yourself
- Train under a professional who is experienced in geriatric training
- Spend on good gear for support, especially shoes and bands.
