The Centers for Disease Control and Prevention (CDC) says that one of the best ways for older adults to remain healthy as they age is for them to exercise regularly. Exercise is one of the things that can prevent many of the diseases that are more likely with age. It also helps seniors to stay strong so that they do not need as much help doing regular daily tasks. To ensure older adults get the most from their exercise routines, the National Institute on Aging says that there are four kinds of exercise they should do. Below are the four kinds of exercise and some examples of each.
Endurance exercises are also known as aerobic exercises. These are the kinds of exercise that get the heart pumping. Aerobic exercise is important for keeping heart, lungs, and circulatory systems working well. They also make it easier for older adults to do daily activities without tiring as quickly.
Some examples of endurance exercises are:
- Walking briskly.
- Doing yard work, like raking or mowing.
- Riding a bicycle.
- Strengthening Exercises
Exercises that build muscle strength and prevent older adults from losing muscle as they age. The CDC recommends doing strength exercises at least two days per week. When seniors do strength exercises, they are able to continue doing things like carrying groceries or climbing stairs.
Examples of strength exercises are:
- Using body weight for resistance, such as sit ups and push ups.
- Exercising with resistance bands.
- Gardening that involves digging or shoveling.
- Balance Exercises
- Balance exercises involve strengthening the lower limbs to prevent falls. Some balance exercises are:
- Tai Chi.
- Standing on one foot then the other intermittently.
- Walking heel-to-toe.
- Flexibility Exercises
These exercises help to stretch muscles so that the body stays flexible. A flexible body makes it easier to move and do regular activities. Seniors should do exercises that stretch all parts of the body. Flexibility exercises include:
Stretches for the calves, shoulders, neck, arms, etc.
Before starting an exercise routine, older adults should talk to a doctor to make sure they are healthy enough. Once they’ve been cleared to exercise, an elder care provider can help them to start being physically active. Elder care providers can go for walks with them. Or, if the senior prefers, an elder care can drive them to group fitness classes. For seniors who want to exercise at home using a DVD or other program, an elder care provider can monitor them while they exercise to make sure they stay safe.
If you or an aging loved-one are considering a Home Care Service in Estero, FL, please contact the caring staff at Touched by An Angel Senior Care today. Call 239-215-8803 today.