According to the National Institute on Aging of the National Institutes of Health, older adults should aim to complete four types of exercises: endurance, balance, flexibility and strength. The book "Essentials of Anatomy & Physiology," says that as people age, their bones lose calcium and other minerals, making bones more at risk for breakage. Women over 90 can decrease the effects of this process by performing each of the four types of exercises suggested by the (NIH). Everyone, including women over 90, should consult their medical professional before beginning any exercise and fitness regimen.
Endurance Exercise
Endurance exercises are any activities that increase your heart rate for a longer period of time. They can also change the way you breathe for the length of your endurance workout. Endurance activities help the heart to be healthier, the lungs stronger and your respiratory system more efficient. Women over 90 should begin with more gentle endurance exercises such as walking or treading water in a pool. Begin with as little as five minutes every other day. The NIH recommends working towards 30 minutes of endurance exercise on most or all days of the week.
Balance Exercise
The NIH states, "Each year, more than one-third of people over 65 or older fall ... balance exercises can help prevent falls by improving your ability to control and maintain your body's position." Women over 90 can balance on one leg while holding the top of a chair for added support. Performing Tree Pose, a yoga posture, is also another gentle balance exercise beneficial for women over 90.
Flexibility Exercise
One of the most well-known types of exercise to increase flexibility is yoga. Increasing your flexibility gives you more range of motion and freedom to move without injury. Practicing chair-yoga or yoga designed for seniors is the perfect way to lengthen each of the muscles of the body, while maintaining deep, steady breathing. Most gyms offer these types of yoga, or many stores feature DVDs to purchase and practice at home.
Strength Exercise
Strength training builds muscle and keeps your metabolism functioning at a healthy pace. For women over 90, begin with strengthening your upper body, as women are naturally weaker in the upper body than the lower. Practice exercises like bicep curls and tricep extensions with light dumbbells. For the lower body, sit in a chair and straighten your legs, then stand behind the chair, holding it for balance and lift and lower your heels.
References
- National Institute on Aging
- "Essentials of Anatomy and Physiology, Fifth Edition"; Tina Sanders, Valerie Scanlon; 2000
- National Institute on Aging: Endurance Exercises
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