Just because you're getting older doesn't mean you should stop exercising. Even if you have certain health conditions or physical disabilities, you can still find a suitable exercise program. Regular physical activity provides numerous long-term health benefits and can possibly improve your health if you're suffering from certain types of illnesses or disabilities, according to the National Institutes of Health's SeniorHealth. NIHSeniorHealth recommends four types of exercises for seniors — endurance, strength, balance and flexibility.
Endurance Exercises
Endurance exercises such as running, jogging, walking and biking of any kind help increase your heart rate, circulation and breath rate because you rely upon your cardiovascular system to keep your body in motion. Endurance exercises are beneficial for improving your overall health and well-being. These types of exercise help increase your lung capacity and improve the functioning of your heart and circulatory system. You should aim for at least 30 minutes of endurance exercises daily. Start off slow in the beginning and go at your own pace.
Strength Exercises
Strength exercises include exercises such as weightlifting, targeted exercises such as abdominal curls or leg lifts, and even activities such as lifting groceries out of the trunk of your car or carrying your grandson into the house. Strength training exercises build your muscles and can help improve your ability to carry out simple, everyday activities, such as climbing stairs or lifting heavy objects. Strengthening specific areas of your body such as your lower back can even reduce your risk of injury. Pilates is a beneficial, strength-building exercise that can provide numerous benefits, according to Pilates on Fifth. Pilates not only helps build your muscles, it can also improve your posture and stamina and reduce pain.
Balance Exercises
NIHSeniorHealth recommends balance exercises for seniors as a way of preventing injuries due to falls and lack of balance. Specific balance training exercises, such as standing on one foot, can help improve your coordination and balance and reduce your risk of injury. Certain balance exercises also build your muscles to help improve your stability. Exercises such as yoga, Pilates and tai chi also help develop a better sense of balance, according to Peggie Williamson, author of the book "Exercise for Special Populations."
Flexibility Exercises
Being flexible and limber can also make certain activities of daily living easier. When you can easily stretch to reach a can on a high shelf in your kitchen or bend over to get the newspaper, you'll appreciate the benefits of performing flexibility exercises. One of the major benefits of performing flexibility exercise is the reduced risk of joint injury, according to Williamson. Yoga, Pilates, tai chi and qigong are all useful for developing flexibility. Your doctor or physical therapist can also recommend appropriate stretching exercises based on your personal needs.
