If you are elderly, getting your daily amount of exercise can be challenging. You need to find exercise routines that will not induce injury but will provide a safe and enjoyable experience. Exercise has many benefits for your overall health. Staying active will help you prevent certain types of disease and also help you look and feel your best. Choose an easy exercise that works at your fitness level.
Range of Motion
One type of exercise that is low impact and easy to follow is a range of motion exercise. Range of motion refers to the natural amount of movement your joints can move in one direction. Range of motion works the core muscle groups in the body and helps improve flexibility and motion within the joints. Range of motion also acts as a good warm-up exercise before aerobic activity. This type of exercise can help you improve pain and discomfort associated with arthritis. The University of Washington Medical Center explains that range of motion works all of the joints in the body including those of the arms, neck, legs, ankle and fingers. Each exercise is carried out in a series of repetitions that over time can help build muscle and make you stronger and more prepared for exercise.
Water Aerobics
Water aerobics involve aerobic activity in an aquatic setting such as a pool or swim spa. Water aerobics offer a low-impact exercise that does not put pressure on your legs and feet. This is beneficial if you have joint pain or inflammation as well neuropathy or trouble with balance. Water aerobic exercises offer repetitive movements that use the water as the force of inertia against the body. Instead of lifting weights, the body uses the water to strengthen muscle groups while raising the heart rate and increasing aerobic activity.
Cardio Exercises
Cardiovascular exercises are the best way to get the heart pumping so it reaches an aerobic state. Cardio exercises include any type of exercise that raises heart rate such as walking, swimming, shuffleboard, housework and gardening. Getting up to 30 minutes a day at least 5 days a week will improve your cardiovascular health and reduce your risk of type 2 diabetes, high blood pressure, high blood cholesterol levels and certain types of cancers, explains the American Heart Association.
Strength Training
If you are elderly, your bones are more susceptible to breakage due to loss of bone density and osteoporosis. You should always seek approval from your medical doctor before beginning an exercise program. Strength training doesn't have to involve lifting weights to build muscle mass. You can also use resistance bands to work your muscles at their own strength. Not only will you build lean muscle mass, you will also provide flexibility and stability within your joints and muscles. It is important to improve muscle mass so you can reduce your risk of injury during a fall.
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