Most of us never stop to think twice about exercising regularly – until our bodies start to age, that is. Despite having worked and lived physically active, healthy lives, the effects of age can leave us feeling like any attempts to work out are futile. Thankfully, there are ways to stay fit as a senior that are tailored for your aging body. Women over the age of 65 should never have to sacrifice their health and wellness, and this article will show how.
1. Fitness for the Silver Set: Creating Exercise Plans for Growing Older
It’s no secret that as we age, our bodies change, and our physical activity often starts to decline as well. But with a little bit of creative thinking, it’s possible to create an exercise plan that works for the silver set. Here’s how:
- Start low and go slow: The important thing to remember when crafting an exercise plan for seniors is to start with low impact exercises and gradually build up the intensity. Beginning an exercise routine with a set of high-intensity reps can cause injuries, so start with something small like stretching and work up.
- Find a buddy: Having a partner or two when you exercise can be a great way to make sure you stick to your plan. Find someone who is willing to go through the motions with you, and you’ll be more likely to stay on track. Plus, it’ll be easier to stay motivated if you’re with a friend!
- Make it fun: Getting older doesn’t mean you have to give up doing the activities you enjoy. In fact, if you can figure out a way to make your exercise plan interactive and enjoyable, it won’t feel like such a chore. Think about what activities you’re already comfortable with – walking, swimming, playing golf – and work those into your plan.
Exercising isn’t always easy for seniors, but with a bit of planning and practice, it doesn’t have to be a chore. Try these tips and start crafting a personalized routine that you can look forward to each and every day.
2. Exercise Benefits for Senior Citizens: Staying Active with Age
Staying active with age is essential to the wellbeing of senior citizens. Even if your body isn’t as nimble as it once was, regular exercise will keep you fit, help manage existing health problems, and even help prevent chronic diseases. Regular physical activities for seniors can open the door to a new level of independence. Here are some of the ways exercise can benefit senior citizens.
- Higher energy levels
- Strengthens bones and muscles
- Improves balance and increases coordination
By exercising regularly, senior citizens can feel more confident, increase their energy levels and increase their independence. Muscles will become stronger as will their physical and mental results. The heart will become healthier and exercise to maintain its strength. Regular exercise can also help improve sleep, mental clarity, and overall wellbeing.
No matter your level of activity, exercise is essential for everyone. Staying active with age doesn’t need to be difficult or require strenuous physical efforts. Research has found that even mild physical activity can be beneficial to seniors. Light activities such as walking, swimming, and stretching are ideal for seniors. For those looking for an added challenge, other activities such as yoga or weightlifting can be used to increase overall physical and mental capabilities.
3. Traditional and Unconventional Workouts for Aging Bodies
As aging bodies tend to be frailer and more prone to injuries, it is important to take special care when it comes to selecting an exercise program, regardless of its traditional or unconventional approach. Below are three types of workouts that can be beneficial for aging bodies:
Strength Training: Strength training is an important part of any workout program for aging bodies, and should not be ignored. This type of exercise helps to retain and increase bone and muscle mass, as well as increasing overall strength and function. Focus on exercises like push-ups, squats, modified pull-ups, and resistance band work for the best results.
Low Impact Cardio: Cardio exercise should still be included in any aging body workout program, although it is important to keep the intensity low while still providing plenty of challenge. Examples of low impact cardio that are ideal for aging bodies are swimming, walking, and dance. When combined with strength training, these activities will help to keep the body in shape without putting too much stress on the aging body.
Yoga and Pilates: Yoga and Pilates are effective forms of exercise for seniors, since these activities are specifically designed to target the physical and mental health of aging bodies. Both of these activities are low-impact and focus on flexibility and balance, making them ideal for those looking to maintain healthy, functional bodies. Yoga and pilates are also great for reducing stress and improving mental clarity and focus. Plus, they can be done in the comfort of home, making them even more ideal for aging individuals.
With careful consideration, aging bodies can reap the benefits of both traditional and unconventional workouts. With these tips in mind, seniors can develop and maintain an exercise program that works best for them.
4. Discovering a Fitness Routine to Maintain Health and Vitality
Once you get past the initial enthusiasm of beginning a new fitness routine, it’s important to keep your routine fresh and interesting in order to maintain your health and vitality. Here are a few tips to help you discover a fitness routine that will best suit your needs.
- Find a comfortable space. Select a location that is comfortable for you, and that you enjoy being in. You might find a walking trail, local park, or a specific occupation at a gym or studio that speaks to you.
- Mix up your exercise. It’s important to keep your workouts exciting. Try alternating between different kinds of exercises such as running, yoga, and strength training that can challenge and sharpen different muscles.
- Set challenging goals. Don’t be afraid to push yourself past your comfort zone. Every few weeks, add a new challenge to your routine, and continue raising the bar to aim for achieving greater goals.
By following these tips, you can easily discover and maintain a fitness routine that works for you and makes you feel your best. With the right routine, you’re sure to achieve new levels of energy, physical strength, and overall wellbeing.
5. Embrace Aging: Discover the Right Exercise for Your Needs
As we age, our bodies need different forms of exercise. The types of physical activities that once served us well may no longer fit our needs. To maximize our longevity and well-being, it’s important to stay active! Here are some tips on how to get the right kind of physical activity for your age.
- Start slowly. Don’t attempt a marathonwalking after a five year hiatus to exercising. Ease into exercise over weeks or months, gradually increasing duration, resistance, and intensity.
- Mix it up. Keep your body challenged by alternating between aerobic activities, weight bearing motions, stretching, and balance activities.
- Be mindful of limitations. Know your body’s capacity and limitations. Don’t overwork muscles and jointsthat can lead to injury.
- Camouflage exercise. Choose activity you enjoy that you don’t realize is exercise, such as gardening, dancing, or playing recreational sports.
When it comes to aging, there is no one-size-fits-all exercise plan. You know your body best and should always listen to it when deciding which activities are best for you. Be sure to discuss any plans or changes to your routine with your doctor to ensure your safety and start movingas your body will thank you for it!
Senior fitness doesn’t have to be daunting, instead it can be a liberating journey of renewal and invigoration. By customizing our workouts to our changing and aging bodies, we can still enjoy our favorite fitness activities while unlocking new opportunities to improve our wellbeing. Fitness for seniors is all about tailoring our workouts to enable us to live an active and fulfilling life, no matter our age. So, what are you waiting for? Pick up that dumbbell and start today, let’s age with grace and vitality!