These exercises will help older people live a much stronger and healthier life.
There are various types of exercises, and the effect depends on the type of exercise being done. Doing exercise not only improves physical function, but also has good effects on stress relief, lifestyle-related disease prevention, and forgetfulness.
Muscle mass tends to decrease with age, but muscle training can increase muscles even as you get older. So it is a good idea to incorporate a relatively easy exercise into your life.
However, do remember that the best physical activity is one that meets the needs and health conditions of each person. Therefore people(especially beginners), must do it with specialized accompaniment, with professionals such as physical educators or physical therapists. This avoids discomfort, pain, and injury.
So here are the Top 5 Exercises for the Elderlies
Stretching, in addition to improving flexibility and blood circulation, also improves range of motion. It is easy to apply and learn and has become a simple and effective option in improving the functional capacity and quality of life of the elderlies.
In fact, stretching is also very important before and after the exercises to avoid any type of injury. So make sure you do it before starting with any of the below exercises.
Walking, in addition to promoting social life, strengthens muscles and joints and improves heart rate. It is relatively easy and safe and requires no tools, so anyone can easily start.
Try to build up your distance slowly. Ask someone in your area for help. If you have a pet, take him/her along, which will motivate you. Don't give up, push on! It makes life a lot easier.
You can also write down, or keep track of your progress on an app regarding how far and how often you walk, which will motivate.
Cycling is a good exercise at this stage of life. It helps strengthen joints, especially those in the knees, ankles, and hips, and helps strengthen leg and abdomen muscles. These muscles are important for maintaining a healthy routine for elder people.
It also helps lower blood pressure and relieves arthritis pain.
In many public parks, you will see various types of gym equipment already installed, a cycling machine is being one of them.
Strength training is important for the legs, among other things which ensures the maintenance and/or improvement of strength and coordination. This, in turn, has a positive effect on the balance when standing up and walking. To build up strength you can do - Squats, Lunges, Sit-ups, and Push-ups. You can also do lightweight dumbells exercises weighing about 1kg or so, for arms training.
Do not say that you can no longer do things because you are 'too old for that'. Studies have shown that people even in their 90s can still build muscle with strength training. Give your body reason to adjust and then it will.
When you perform these exercises regularly, you will notice that you have become stronger.
Being among the most enjoyable activities for people of all ages, not just for the elderly. It requires a higher level of motor complexity and is perfect for preventing and even reversing cognitive impairment and some dementias.
This practice moves a large number of muscles, works coordination and balance and is an excellent option for relaxation.
Exercise increases cardiopulmonary function, provides a refreshing feeling and makes you feel of having a sense of accomplishment, it also strengthens bones and prevents lifestyle-related diseases, I often see people getting considerably stronger in a relatively short time.
However, before starting to practice any kind of physical activity such as functional exercises, seniors need to consult with their doctor to find out if they really are able to practice the training and at what intensity they can exercise.
In addition, the elderlies also need to have their health periodically monitored by the doctor for safe and good results.