Regular exercise is crucial for older adults. Chronic illnesses such as heart disease, arthritis and high blood pressure all can be improved with exercise. Elderly people should embrace complete fitness plans that include aerobic exercise, strength training and stretching. Seniors can begin well-rounded workout regimens with inexpensive equipment that is widely available and easy to use.
Pedometers
Walking, one of the simplest forms of aerobic exercise, provides a variety of health benefits for people of all ages. It helps build endurance and muscle strength, and it also helps maintain bones. Seniors can improve their cardiovascular fitness levels by taking regular walks several times a week. A pedometer is a useful tool for walkers to track progress. Inexpensive and lightweight, pedometers are worn on a belt or kept in a pocket to record the number of steps taken in a given period. Dr. Caroline Richardson, a professor at the University of Michigan Medical School, recommends their use, saying: "Perhaps the most important thing to do is to get yourself a pedometer. Pedometers really help you see how much you're walking and see when you're successful." Seniors can find budget-friendly, easy-to-use pedometers at most discount or athletic stores.
Weights and Resistance Bands
In addition to aerobic exercise, older adults should concentrate on strength training to build and maintain muscle mass. According to the American Academy of Family Physicians, "muscle strength declines by 15 percent per decade after age 50 and 30 percent per decade after age 70." Equipment such as light weights and resistance bands can train most major muscle groups, and they take up little space in the home. Seniors should use weights or bands in standing or seated positions to do muscle-building exercises two or three times a week.
Floor Mats and Blocks
Like muscle strength, flexibility tends to decline with age. Stretching is especially important for seniors because flexible joints can move through greater ranges of motion while using less energy. Stretching also can help decrease risk of injury and chronic pain while improving posture, blood flow and coordination. Seniors can use floor mats to perform stretches while seated or lying down. Mats generally are long and thin, and they can be rolled up for easy storage. Older adults also can use blocks to make stretching easier. Often used in yoga practice, blocks allow for a stable and cushioned resting surface to assist people who are unable to reach deeply into stretches. Mats and blocks are inexpensive and can be purchased from most discount or athletic stores. By purchasing a few inexpensive pieces of equipment, seniors can get thorough, full-body workouts that provide significant health benefits and help prevent injuries.
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