Staying active and maintaining your physical fitness benefits your health throughout your life, both physically and mentally. For seniors, being physically fit can help assure a better quality of life in the golden years.
Here are the ways different types of exercise can benefit seniors, and some ideas for activities to try.
STRETCHING
A simple yet often overlooked form of exercise that can be helpful for seniors is stretching. Stretching is a great way to maintain or strengthen flexibility, which can deteriorate with age. If getting in and out of bed or a chair is becoming difficult, stretching can help. It also helps with movement in joints and improving balance and coordination.
Warm up your muscles with dynamic stretches like arm circles, hip circles and high steppinig. These stretches mimic movements you may do during everyday activities, which can make them easier over time.
After finishing dynamic stretches, try static stretches for all of your major muscle groups, including your neck and shoulders, your back and your hamstrings. Stretch your muscles to the point where you feel tension, but not pain, and hold each stretch for about 30 seconds.
Stretching can be done on its own for about 10 to 15 minutes twice a week or more. Older adults engaging in other exercises should make sure to stretch before engaging in heavier exercise.
AEROBIC EXERCISE
Aerobic exercise strengthens the heart, which can improve blood flow to other parts of the body, lower blood pressure and control blood sugar. Seniors who regularly engage in aerobic exercise are more likely to experience relief of symptoms from chronic illnesses including hypertension and diabetes. Studies have shown that those who regularly participate in aerobic exercises tend to live longer.
Additionally, aerobic exercises can increase stamina and strength, which can help a senior maintain independence longer into their golden years. A stronger, more stable, and balanced body can lower the risk of falling and subsequent injuries.
Some forms of aerobic exercise are walking, jogging, cycling, swimming, and climbing stairs. Many of these don’t even involve going to the gym. You can do it in the comfort of your own home, a nearby park, or even in your neighborhood.
YOGA
Yoga builds strength, relieves stress and pain, and improves one’s mental wellbeing.
Many of the physical benefits of yoga are similar to those of stretching exercises and aerobic exercises. It can strengthen muscles, improve flexibility and maintain cardiovascular health.
The relaxing nature of yoga can also work to reduce stress and improve a person’s sleep, as the practice often includes deep breathing and calm, quiet actions.
Yoga does not need to involve complex poses in order to be effective. Chair yoga can be a great way for seniors to get started. Many yoga routines can take 5 or 10 minutes as well.
EVERYDAY PHYSICAL ACTIVITIES
Intentional exercises like stretching, aerobics and yoga are fantastic, but staying engaged in everyday physical activities can also help seniors be physically fit.
Gardening, billiards, dancing and playing with pets are all fun activities that anyone can do on a daily basis to stay physically active.
MILTON ADULT DAY SERVICES
At Milton Adult Day Services, we offer a structured setting for adults who may need support services during the day. We cater to seniors who are experiencing Alzheimer’s, dementia or Parkinson’s, as well as adults who may be socially isolated, or injured.
Every attendee has an individual care plan that matches their level of functioning, family goals, and interests. Our goal is to delay the progression of our attendees’ existing disabilities and maintain or improve their health, level of functioning and independence.
If you’re interested in learning more about how Milton Adult Day Services can help your loved one, contact us at 574-232-2666 or email info@miltonads.org.