Senior Living: How to Exercise Safely As We Age
In the United States, the life-expectancy age continues to increase. Chances are, if you have lived to the age of 50, you will most likely make it to age 80 and beyond. But, we want to go beyond just living a long life; we also want to live a high-quality life. Good health, of course, represents one of the most crucial components of a high-quality and happy life. Nutrition and meaningful socialization become more critical than ever as our years advance, but perhaps the most vital part of staying healthy deals with getting off the couch and moving. Yes, we need to keep active and exercise safely to maintain our health and quality of life.
Advantages of regular exercise:
If your physical problems are few and you’re feeling pretty good, consider yourself lucky. But, don’t take your good health for granted! Making a point to exercise three to five times a week will result in the following advantages:
- Weight control
- More energy
- A better outlook on life
- Improved quality of sleep
- Improved brain function and cognitive ability
Conditions alleviated by exercise:
If you do have a chronic illness or disease, exercise will still help you feel better and even ease your symptoms. Just a few of the ailments that could benefit from exercise include:
- Alzheimer’s
- Anxiety and depression
- Autoimmune conditions such as fibromyalgia and Lupus
- Diabetes
- Obesity
- Osteoporosis
- Some types of cancer
Best and worst exercises for people over 50:
No matter what your physical condition, most doctors and medical professionals agree, you need physical activity. Of course, if you have physical impairments or you are recovering from surgery, you will want to check with your doctor about your exercise routine or physical activity in general.
Even those who possess more than 50 years and feel great should still take into consideration some exercises not recommended for older individuals. Some of the activities experts suggest avoiding include:
- Lifting heavy weights- If you can’t do eight reps comfortably switch to lighter weights.
- Overhead presses
- Plyometric or jumping
- Pull-ups
- Sprinting
You want to prevent overstressing the joints and muscles, thereby avoiding injury. Some of the best exercises for those over 50 include:
- Low-impact aerobics such as swimming, walking, and elliptical machines
- Weight training to prevent osteoporosis
- Light gardening also staves off osteoporosis
- Yoga or Pilates for stretching and flexibility
As we age, our exercise routine should consist of more stretching exercises such as yoga and Pilates. There are some yoga poses, however, that are not advisable for certain back conditions. If you have any concerns about your stretching routine, make sure and check with a healthcare professional.
Incorporate exercise into your daily routine:
With a little bit of mindfulness, you can add activity easily into your daily routine:
- Take a flight or two of stairs instead of the elevator
- Walk or bike to do nearby errands
- Get off public transportation a stop or two early and walk to your destination
- Park a bit farther away in the lot when you’re shopping
- Do your own housework
Over time, you will find even small changes make a difference. You don’t need to lock yourself in the gym all day for exercise to benefit you. If you set aside an average of 30 minutes five or six days a week for exercise, you will significantly improve your health. Experts suggest to alternate between weight training and yoga type exercising, but some stretching should take place before aerobic exercises. If you have any doubts or questions, consult a medical professional before starting an exercise program.
Of course, combining exercise with a nutritious diet will make it more impactful. Additionally, incorporating exercise into your social activities such as attending an aerobics class or joining a walking club add value to both the exercise and the social aspect of the activity.
For more information on incorporating healthy exercises into your active senior lifestyle contact us.