Keeping physically active is vital for seniors. It helps you maintain flexibility, mobility and balance. Regular exercise can also prevent or delay the development of serious diseases including diabetes, heart disease and certain forms of cancer, according to a 2009 issue of the National Institutes of Health's MedlinePlus publication. Physical activity is crucial for improving your quality of life and increasing independence. Consult your doctor before beginning an exercise program to ensure your plans are suitable for your current health status.
Try Dancing or Music-based Exercise
Dancing can be a fun way to get the benefits of aerobic activity while socializing. Aerobic exercise is important because it improves your endurance and is vital for reducing cardiovascular complications. Consider joining a music-based exercise class designed for seniors. These classes involve performing movements to the rhythm of the music. Research shows that participating in this type of activity reduces the risk of falls, according to Dr. Andrea Trombetti, the lead researcher on a study published in November 2010 in the journal Archives of Internal Medicine.
Use Free Weights
As an older adult, you need to make strength-training exercises a part of your routine to build muscle and prevent bone loss. Try free weights to perform this type of activity. This hand-held equipment comes in a variety of weights, starting at as little as 1 lb. so you can build resistance gradually. You can even use cans if you don't have access to free weights. Strengthening exercises that use this equipment include arm curls, wrist curls and side arm raises.
Try Yoga
Over a third of seniors older than 65 experience falls, according to senior health information released in 2010 by the National Institutes of Health. Practicing yoga can help reduce your risk by improving your posture, range of motion and balance. It incorporates breathing techniques, meditation and controlled movements to provide physical, mental and spiritual benefits. Participating in a yoga class for seniors can improve your breathing, reduce chronic pain, lower blood pressure, reduce anxiety and improve sleep, according to the American Senior Fitness Association.
Join a Water Aerobics Program
Water aerobics can improve your cardiovascular health, flexibility and muscle strength. Exercising in water is ideal if you're a senior because it allows you to perform a variety of movements without any pressure on your bones and joints. The Centers for Disease Control and Prevention recommends this type of exercise because it reduces complications of arthritis in addition to improving mental health. Contact the Arthritis Foundation to find locations for the organization's aquatic program.
References
- National Institutes of Health: MedlinePlus: Healthy Family 2009: 8 Great "Whys" Seniors Should Exercise
- National Institutes of Health SeniorHealth: Exercise and Physical Activity for Older Adults
- Archives on Internal Medicine: Effect of Music-Based Multitask Training on Gait, Balance, and Fall Risk in Elderly People
- American Senior Fitness Association: Yoga for the 50+
- Centers for Disease Control and Prevention: Health Beneifts of Water-based Exercise
