Agility exercises are an important part of any effective senior citizen workout program. While you should always consult your doctor before beginning an exercise program, especially if you have a heart condition, certain forms of low-impact and holistic exercises can increase your agility and are gentle and safe for most seniors.
Tai Chi
Tai chi is a gentle, holistic martial art form developed in ancient China and used now as a mind-body practice. Tai chi increases your agility, flexibility and activity level through a series of flowing movements coordinated with your breath. According to the American Academy of Orthopaedic Surgeons, seniors who practice tai chi have less falls and a decreased fear of falling. You can learn tai chi from a home workout DVD, but it's best to first learn the series of movements from a qualified instructor.
Yoga
Another gentle and holistic exercise safe for most seniors is yoga. Yoga helps stretch tight muscles, tendons and ligaments, reducing your chance of injury due to strain or sprain, and reduces stress through a combination of meditative techniques, breathing exercises and yoga postures. Yoga also may help improve your cardiovascular health, according to Harvard Health Newsletters. The best way for you to learn yoga is through a modified yoga class with a qualified instructor who can address concerns about your condition and provide you with adaptive poses to suit your flexibility needs.
Qigong
Qigong, sometimes referred to as qigong, is another gentle Chinese practice that relies on a combination of mental, physical and spiritual aspects. The rhythmic and flowing physical movements of qigong can increase your overall level of agility and balance. The mental aspect of qigong includes developing your level of concentration while holding specific poses. Qigong uses meditative techniques combined with breath work to promote a sense of relaxation and connectedness between your mind, body and spirit.
Dance
Many types of dance, including folk dance, line dance, ballroom dance and Latin dance, are low-impact and safe forms of exercise for increasing agility levels. Any form of dance is also beneficial for improving your coordination, posture, stamina and strength. It can also help to improve your confidence while providing a fun way of interacting with your peers. Additionally, in a 2008 study for one of the journal of the American Heart Association, "Circulation: Heart Failure," researchers reported that waltzing can help to improve the quality of life and functioning ability of heart failure patients.
References
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- Harvard Health Newsletters: Yoga Could Be Good for Heart Disease
- National Qigong Association: What Is Qigong?
- "Brookdale Senior Living Newsletter"; Dance Your Way to Wellness; Kevin O'Neil; Feb. 1, 2010
- "Circulation: Heart Failure"; Waltz Dancing in Patients with Chronic Heart Failure; Romualdo Belardinelli, et al.; January 1, 2008
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