If you want to live an independent life well into your twilight years, you need to stay active, according to the National Institutes of Health. Aging may slow you down, but the weakness and frailty often associated with getting older are largely the result of inactivity. If you are a senior, regular exercise can help you look and feel younger and improve the quality of your life.
Stretching
Stretching is a good way to maintain your flexibility, range of motion and balance as you age. According to the Mayo Clinic, it is best to stretch when muscle are warm. Concentrate on major muscle groups such as your thighs, calves, shoulders and neck when stretching. Maintain your stretch for 10 to 30 seconds and avoid bouncing or straining. Aim for three to five repetitions of each stretch, and try to gradually increase the intensity of your stretches. If you have an injury, consult a doctor before stretching the injured muscle.
Water Exercises
Exercising in the water is a no-impact way to get your heart pumping and maintain your physical strength as you age. Swimming and other water exercises can also lower your risk of disease, help manage pain associated with arthritis and improve the mood. Consider joining a water aerobics class or going to your neighborhood pool and swimming laps. Because water workouts don't strain the joints, this is one workout you can do as often as you'd like. If you aren't much of a swimmer, you can always just tread water --- it's good for your heart and can help you burn as many as 340 calories an hour.
Low-Impact Exercise
Low-impact exercises offer significant health benefits without taxing the joints. A brisk 30-minute walk or a moderate bike ride five or more days a week is an ideal way to maintain cardiovascular health and build muscle strength. To add variety and fun to your exercise routine, consider joining a dance or aerobic class at your local senior center, or purchase an exercise video and work out at home.
Strength-Training
Pumping iron is not just for young hardbodies --- seniors can, and should, perform strength training exercises at least two days a week, per the Centers for Disease Control and Prevention. Strength training can help control weight, reduce the likelihood of falls and control blood glucose levels in seniors. Try lifting weights two or more times a week to build muscle in your arms, shoulders and chest. You don't have to join a gym to do strength training; there are many effective exercises you can perform at home. Wall pushups, or standing arms-length distance away from a wall and using it to do a modified pushup, is a good way to maintain upper-body strength. Other good exercises to do at home include squats and sit-ups. To prevent injury, consult a doctor before starting a strength training program.
References
- National Institutes of Health: Senior Health: Benefits of Exercise
- Mayo Clinic: Stretching: Focus on Flexibility
- "The San Diego Union Tribune"; Go With The Flow; Paula Story; Jan. 3, 2006
- Centers for Disease Control and Prevention: Health Benefits of Water-Based Exercise
- Centers for Disease Control and Prevention: Growing Stronger: Strength Training for Older Adults
- Centers for Disease Control and Prevention: Growing Stronger: Strength Training for Older Adults: Stage One
