While it is important for everyone to practice being active as part of their daily routine, participating in regular exercise can be especially beneficial for senior citizens. There can be great rewards for those maturing adults who find an appropriate workout or program and utilize it on a regular basis. Regular exercise can reduce the risks of health issues, such as heart disease, arthritis, and diabetes. Seniors could also expect to lead longer, more independent lives due to experiencing a reduction in joint pain, anxiety, and depression. There are a few key areas that senior should focus on during their training program: strength, balance, flexibility, and endurance.
Strength
Strength building exercises for seniors can reduce muscle loss that typically occurs with age. Loss in bone density is a frequent problem for post-menopausal women. Regular strength training can increase bone mass and help minimize the risk of fractures and breaks, especially in the hips and back, that have become common for women age 50 and older. It has also been found that as the mature adult becomes stronger through training they experience a healthier state of mind. Self-esteem and confidence improve which can drastically and positively affect their quality of life.
- chest press
- lunges
- upright row
- grip strength training with medicine ball
Balance
Falls and fractures do not have to become an expected part of growing older. Regular exercise can improve balance and strengthen legs which will help reduce these risks. The reduction in body mass or weight from training has also been found to be a key factor in increasing balance. Due to the fact that 1 out of 4 adults over the age of 65 fall each year, it is essential that balance exercises be included into regular activity.
- toe, heel and leg raises
- standing on one foot
- balance walk
Flexibility
Stretching is often overlooked due to lack of time within a person's busy schedule or lack of education about the importance of flexibility training. The effectiveness of exercise can be increased with better limberness. Flexibility can also contribute to better posture and body alignment which will add ease to daily activities. With the reduction in pain throughout the mature adults day due to increase in flexibility, they can enjoy a more independent and fulfilling lifestyle. The best time to stretch is following exercise for 5 to 10 minutes.
Endurance
Cardio training, which increases heart rate, has numerous advantages for the senior adult. Aerobic activity can reduce functional declines, lower risk of cardiovascular disease and stroke, and lower blood pressure and cholesterol. When beginning any cardio plan, start out performing the exercise for a small period of time (5 minutes) and slowly increase it as endurance improves.
- walking
- jogging
- swimming
- riding a bike
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