Exercise is essential as we get older if we want to keep healthy, maintain our independence, and live a longer life. People over 65 may believe that taking the dog for a leisurely daily stroll around the block will suffice because it is, after all, exercise. While any form of exercise is beneficial, a simple dog walk is insufficient.
One of the most crucial things older persons can do for their health is regular exercise, according to the Centers for Disease Control and Prevention (CDC). Health issues like diabetes, cancer, heart failure, mental decline, and limited mobility can all be brought on by inactivity.
So, where do you begin if you’re a senior or a caregiver for an elderly adult and you determine that starting an exercise regimen is a good idea? Every meaningful project begins with a plan, and all effective plans have goals. According to the National Institute on Aging, you should match your objectives to one of the following four types of exercise:
- Exercises for endurance that strengthen the heart, lungs, and cardiovascular system.
- Exercises for strength develop the arms, legs, back, and hips muscles.
- Balance training can help elders avoid falls, which are quite prevalent.
- Exercises for flexibility that promote ease of movement.
1. Endurance
Start small with your exercise regimen if you haven’t been doing it regularly. Build your endurance, for instance, by walking for 15 minutes at a leisurely pace, then progressively increasing the length of your walks or jogs. Attend a senior exercise or dance class at the neighborhood gym. Three times a week, go swimming at the YMCA. Build your endurance gradually while stepping up the level of difficulty of your workouts.
2. Strength
In order to maintain independence as you age, strength is important. Utilizing hand weights will help you strengthen your arms. Gradually increase the weights you use as your strength grows. For elders, there are many internet tools that offer hand weight exercises. By reclining on your back, bending your knees, and lifting your hips off the ground, you may strengthen your core. Hold for 10 counts. Do sit-ups. To develop the muscles in your legs, squat while holding onto the back of a chair. Squeeze a tennis ball that you have in your hand.
Each of your strength-training routines should be performed at least 10 times before being increased to 12 to 15 reps. You can locate exercises for building strength on Youtube.
3. Balance
The most common injury among seniors in the US is a fall. An essential component of any fitness regimen should be strengthening and maintaining your balance. Simple balance exercises like standing on one foot, with something to hold onto if you start to fall, or walking straight while putting one foot in front of the other can be done throughout the day.
You may improve your balance by enrolling in a yoga or tai chi class. It’s also a terrific way to spend time with friends, meet new people, or just mix things up.
4. Flexibility
To perform daily tasks like tying our shoes, looking over our shoulder as we back up the car, reaching for a glass on the top shelf, and drying our back after a shower, flexibility is essential. Among the exercises that increase flexibility are standing with your legs slightly apart and craning your neck to gaze over your shoulder, bending at the waist and reaching for your toes, and standing straight with your arms up and stretched to the sky.
We can get out of bed, get up off the floor, and go up and down stairs with the assistance of ankle and back-of-leg stretches. Two stretches to try are as follows: Stretching your legs forward with your heels on the floor and pointing your toes down and then up, sit on a straight-back chair with your hands firmly on the sides of the seat. Legs extended forward and raised off the floor while remaining seated. Hold each exercise for a total of 10 counts.
In Conclusion:
As you carry out a regular fitness routine endorsed by your doctor, an Intent Home Care caregiver can watch over you. You can exercise with confidence when the caregiver is there, which will help you stay independent and healthy. Contact Intent Home Care in your area right away to request a consultation by visiting our contact us page.
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