Exercise is very important for every individual in their daily life. Similarly, it is important for seniors, too, in order to keep themselves fit and healthy. Participating in a balanced fitness program can be really helpful as it might prevent certain types of illness and injuries. But, not every exercise can be performed by a senior citizen in his age, as muscles weaken with age. So, here’s a routine for exercise for seniors in order to improve their strength, stamina, balance or flexibility.
Aerobic Endurance
Exercises like cycling, swimming, walking, ballroom dancing, etc. are some examples of exercise for seniors meant for building up aerobic endurance. It is good for the heart, too. At first, they might be really exhausting, but after 4 to 6 weeks, seniors will start feeling comfortable while working out.
That’s why morning walks can majorly impact your life. When combined with yoga, it can also contribute to increasing life expectancy.
Strength
In old age, lifting heavy weights is not possible. That’s why doctors recommend lifting only twice a week to build up your muscle strength. Exercises like modified pushups, bicep curls, and chest presses etc. will be the real key to build up strength. Pushing wall can also be a good exercise for seniors to increase static strength.
Balance
If you are looking to improve balance, yoga might be the workout for you. Balance might seem to be a small thing, but it plays a crucial role in your life. You can perform the following steps to improve balance:
- Stand behind a dining room chair that won’t slip easily.
- Place one hand on the back of a chair, and the other on your hip.
- Lift one leg while bending the knee slightly. Hold it for about 10 seconds.
- Repeat the same with the other leg.
- Do the same at least 10-12 times.
There are other exercises, too, which can be really beneficial for your health, too but don’t forget to take advice from your physical trainer before trying anything yourself.