Moderate physical activity can help us live longer, healthier lives. However exercise must be performed differently as we age. An elderly person has to take into account that their bones are more apt to break. In addition, many seniors suffer from osteoporosis, which can also cause bones to break easily. There are certain exercises that are best for us as we age because they do not cause excessive strain or the risk of falling.
Walking
Walking is an excellent exercise for many reasons. Walking can be done at any mall, walking track or even around your neighborhood. Some seniors even like to purchase a treadmill or join a gym. Walking is a relatively cost-free exercise that does not require the purchase of expensive equipment. However, investing in comfortable walking shoes and clothing is important. Most importantly, walking is not an exercise that is going to cause physical injury such as strained muscles and pulled ligaments, but there can be a risk for falling. So, to prevent a fall, this exercise can be done with a cane or walking stick.
Strengthening Exercises
According to the National Library of Medicine, strengthening exercises are critical for seniors because they help to build and maintain muscle tissue and reduce age-related muscle loss. This can help people function better with daily activities that involve lifting and pulling, and strengthening exercises can help prevent injuries that might be caused by falls. The National Institute of Health recommends the following strengthening exercises: wrist curls, arm curls, side arm raises, elbow extensions, chair dips, knee curls and toe stands. Purchasing a small resistance band, which is sold in the exercise equipment sections of retailers, is necessary to help perform some of these exercises.
Balance Exercises
Balance exercises are helpful for seniors because they help prevent falls. For balancing exercises, many people turn to yoga. There are yoga classes given at most senior centers and local YMCAs. Yoga classes are also provided at gyms, although the cost of joining a gym can be costly for seniors on a fixed income. In addition to yoga, the National Institutes of Health recommends six basic exercises that can help improve balance and increase lower body strength. These include standing on one foot, walking heel to toe, balance walk, back leg raises, side leg raises and hip extensions. Another plus to balance exercises are that they can be done anywhere, anytime and as much as you want. For additional safety, the National Institutes of Health recommends that you use the back of a chair or a wall to steady yourself as you perform these exercises.
