Fitness is the key to maintaining a healthy and active lifestyle. The last thing we would want to see at Independent Life is that you hurt yourself exercising therefore always it is always important to keep your workouts to Low Impact routine. Well, what does low impact mean? Low Impact means your workout puts limited pressure on your muscles, joints, and bones. Always do a workout that you feel comfortable doing and if you want to push your limits consult your physician, personal trainer, or a physiotherapist before your being. Having said this, the following list is some ways to help you with keeping your body healthy and strong.
1. Walking/ Cardio
Cardio working out is especially important and should be incorporated into your daily exercise. Seniors aged 65+ should get at least 2.5 hours or moderate aerobic exercise each week which works out to be 30 min on most days. The benefits of keeping up your cardio fitness can not only lead you to feel great and other health benefits as well.
Benefits of Walking for Seniors:
- Weight loss and weight control
- Strengthens the heart.
- Improves lung capacity.
- Naturally boosts energy.
- Better sleep.
- Improves immune system.
- Take the stairs whenever possible.
- Parking a little further away from your destination
- Walking or biking instead of driving
- Walking your dog
- Working in your yard
- Light exercises while watching TV.
If you plan on working out of the house, look at our GPS Medical Alerts for your peace of mind.
Swimming is an amazing way to take care of your body’s fitness. Swimming is a great way to exercise as it works out more muscle groups, has exceptionally low impact stress, and is excellent for your cardiovascular fitness.
Health Benefits of Swimming for Seniors:
- Increased heart rate without putting pressure on your body.
- Builds strength.
- Builds endurance.
- Refuses inflammation.
- Weight loss and weight control
- Proven to lower stress and depression.
- Has also been proven to build bone mass.
3. Weights/ Strength Training
Research shows that strength training can help keep the body healthier and help prevent other injuries. Regular exercise (2-3 days a week) is enough to keep the body healthy and strong. Benefits of lifting weights and strength training.
Health Benefits of Lifting Weights for Seniors:
- Muscle strength and muscle mass and preserve bone density.
- Reduce the risk of osteoporosis.
- Reduce the onset of heart disease.
- Can reduce the chances of getting arthritis.
- Improve sleep.
- And can also help cure depression.
Exercised you can do at home:
Stretching is incredibly important and a magnificent way to keep your body agile, strong, and injury-free. Not only will stretching help ease back pain but will also make you less likely to trip and fall. A study conducted on 60 seniors who underwent 10 weeks of lower limb stretching program showed a dramatic increase in strength, balance, and improvement in single-limb stance time.
Health Benefits of Stretching for Seniors:
- Stretching improves flexibility.
- Helps you exercise and use muscles that are not extensively used.
- Strengthens and increases the range of motion of active muscle groups.
- Decreases the risk of injury.
- Can pinpoint areas of your body that may have imbalances.
- Decrease aches and pains.
- Can decrease stress and improve overall wellbeing.
5. Leg Exercises
Leg strengthening exercises should be added to any fitness program directed to anyone over the age of 65. Falls are the leading cause of hospital visits involving seniors. 81% of all hospital admissions for seniors were caused by falls and this can be prevented (link). Leg exercises are one of the best ways to get stronger and help prevent falls.
Health Benefits of Leg Exercises for Seniors:
- Will boost metabolism.
- Can ease back pain.
- Better balance and strength.
- Fewer trips and falls.
- More strength to do other exercises.