Staying in shape becomes extremely important as you age, as your body begins to wear down naturally. At the same time, however, exercise can become more difficult as you age, as your body might not cooperate with what you wish for it to do. The National Institutes of Health has a series of recommended exercises for the elderly to help those in that age category stay in shape and improve their health.
Endurance Exercises
Any endurance activities that you complete will raise your heart rate and increase your level of breathing. The National Institutes of Health reports that this includes activities like walking, swimming and riding a bike, so you will have plenty of options when getting started. Upon starting these activities, you will quickly find that your heart and circulatory system will improve, which could help you to live a longer life.
Strength Exercises
Strength building activities come in a variety of forms, but you should try to work out as many muscles as possible. According to NIH Senior Health, wrist, arm and knee curls, side arm raises, elbow extensions, chair dips, seated rows using a resistance band, back leg raises, leg-straightening exercises and toe stands will help you build strength throughout your body. This makes it easier for you to complete everyday tasks, as you will have the strength to carry groceries and move items around the house.
Balance Exercises
As you age, the likelihood of falling and seriously injuring yourself increases, so working on your balance could benefit you greatly. NIH Senior Health suggests that exercises like back leg and side leg raises, standing on one foot, hip extensions, a balance walk and walking from heel to toe can improve your balance. These exercises will help you to control your body when you lose your balance, which will decrease your chances of falling.
Flexibility Exercises
You must maintain a certain level of flexibility as you age, as this will help you to complete everyday activities like getting dressed and reaching objects that you have placed around the house. NIH Senior Health recommends that you stretch your neck, shoulders, upper body, back, ankles, chest, legs and hips and do some shoulder and upper arm raises to maximize your flexibility. Keep in mind that you should complete these exercises in conjunction with strength and endurance exercises, as they will not do you as much good when done on their own.
Member Comments