Senior citizens who exercise decrease risk of injury to aging body parts. In addition to strengthening muscles and improving balance, exercise promotes cardiovascular health. Seniors who participate in aerobic, strength, balance and flexibility exercises maintain independent lifestyles better than inactive senior citizens. Without exercise, elderly people risk injury or chronic illness as they age. To experience the full benefits of exercise, senior citizens should engage in a regular fitness routine.
Flexibility
Engaging in flexibility exercise maintains range of motion as you age. Without flexibility everyday activities like bending over or bathing may become cumbersome for senior citizens.
While seated on a bench, bed or floor, extend both legs in front of your body --slowly bend over while reaching toward your toes. Do not bounce or stretch beyond your comfort zone. Hold this position for 10 to 30 seconds and repeat 3 to 5 times. As you become accustomed to the exercise your range will increase. Perform this exercise daily to experience the greatest benefit. The National Institute on Aging says to avoid bending to levels that cause pain.
Balance
As the human body ages, the chance of sustaining injury from a fall increases. With age, bones become brittle and increasingly susceptible to fracture. A fractured bone may hinder senior citizens from living on their own. The National Institute on Aging notes that engaging in balance exercises decreases the likelihood of a fall.
Grab a hold of a chair or lean against the wall. Close your eyes and raise one foot off of the floor. Balance your body weight until you feel steady. Hold the position for 10 to 20 seconds. Switch legs and repeat the exercise. When you become comfortable with balancing on one foot, try performing the exercise without leaning on any object.
Aerobic
Engaging in aerobic exercise helps prevent or decrease the symptoms of cardiovascular illness. According to the American Heart Association, lack of aerobic exercise encourages coronary artery disease. Senior citizens who perform regular aerobic exercise discourage the onset of heart disease.
Any physical activity that increases your heart rate is considered aerobic. Try taking a brisk walk for at least 30 minutes. If walking on hard surface causes joint pain, aquatic exercise may relieve some of the pressure put on joints by walking. While in a pool, walk from one end to the other end.
Strength
As the human body ages, lean muscle mass decreases. A decrease in lean muscle mass may lead to weight gain. Senior citizens can preserve lean muscle mass by engaging a strength training routine.
Certified strength training and conditioning specialist, Wesley Scott, suggests for seniors to progressively increase resistance. Begin by doing 8 to 10 repetitions with enough weight to use at least 75 percent of your maximum effort. Use the same amount of weight until you are able to do 12 repetitions.
