Our bodies begin to gradually deteriorate as we age. Muscle mass, bone mass, balance, flexibility, strength and stamina all decline steadily after the age of 30. Regular exercise can slow, stop and even reverse many of the effects of aging, which is why it is important to continue exercising as you age.
Walking
Walking can help increase lower limb bone mass and offset age-related bone loss that may result in osteoporosis -- a medical condition characterized by low bone strength and an increased risk of fracture. Walking is also an effective aerobic exercise that benefits the cardiorespiratory system. According to the American College of Sports Medicine, aerobic exercise enhances cardiovascular health and can help reduce your likelihood of developing coronary heart disease.
Swimming
Working out in water helps to support your body weight and reduce the load on your bones. Because swimming is a non-impact activity. it offers very limited bone-strengthening benefits but is an excellent workout for all of your major muscles and joints as well as your cardiorespiratory system. Swimming also enhances coordination and swimming is ideal if you suffer from joint problems such as arthritis.
Strength Training
Strength training can help improve functional muscle power. Strength training does not necessarily mean lifting big weights in a gym but, in the case of seniors, is more likely to involve simple exercises with light weights performed at home. Strength training for seniors should focus on replicating everyday activities such as reaching up above head height, lifting objects off the ground, getting in and out of low chairs and climbing stairs.
Yoga
Muscles often become less flexible with age. Yoga uses stretches and poses to develop flexibility, strength and balance -- all essential factors that need to be addressed when designing an exercise program for seniors. Among various styles of yoga, Hatha is probably the simplest and most gentle form and is well-suited to the needs of seniors.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine"; 2009
- "Strength Training for Seniors: How to Rewind Your Biological Clock"; Michael Fekete; 2006
- "The New Yoga for People Over 50: A Comprehensive Guide for Midlife and Older Beginners"; Suza Francina; 1997
