7 Important Exercises for the Elderly

In order to maintain good health, doctors recommend people of all ages engage in some kind of brisk, physical activity for 30 minutes a day. But as we get older, the physical demands of certain kinds of exercise can become such that we may quit exercising altogether. Fortunately, there are plenty of beneficial, low-impact forms of exercise, some designed especially for senior citizens. Here are seven in no particular order. As with any exercise, start off slow. Consistency, not speed, is the key to maintaining good health.

1. Seat exercises:

   

   Exercising while sitting down? Sure! If you’re unable to stand for extended periods of time, or if you are confined to a chair, there are great stretches for your legs, back, arms, and torso that improve flexibility, circulation, and muscle tone. While seated, try extending one of your lower legs straight out, stretching your toes back toward you as you do so. Do this slowly until you feel your calf muscle stretching. After five seconds, slowing bring down and relax the leg. Then repeat with the other leg. As with any exercise, remember to breathe, and do each movement slowly, at your own pace.

2. Laughter Yoga:

   

   If the combination of yoga with laughter makes you, well, laugh, then get serious for a second. Medical studies show that laughter combined with Yogic deep breathing alleviates depression, strengthens the immune system, reduces blood pressure, and lowers cholesterol levels. Laughter Yoga, created by Dr. Madan Kataria, a physician from Mumbai, India, utilizes play acting, deep breathing, and yes, lots of laughing, for what is a surprisingly physical workout.

3. Water exercises:

   

   Swimming is one of the best workouts around, but water aerobics can be ideal for seniors seeking a low-impact workout that’s easy on the bones, joints, and muscles. In water, the body stays cool, while the water resistance burns calories. The underwater movements can be crafted to be simple or more challenging depending on an individual’s physical fitness and stamina.

4. Tai Chi:

   

   Perhaps you’ve seen a group of seniors in a public park moving as if they were engaging in some sort of slow motion version of Kung Fu. They’re probably doing Tai Chi, another low-impact yet extremely beneficial form of external and internal exercise that is ideal for senior citizens. Tai Chi is proven to reduce bone loss in menopausal women, improve conditions of Multiple Sclerosis and Parkinson’s, and help with arthritis pain.

5. Walking:

   

   Walking 15 minutes or more once a day, fast or slow, is a great way to keep active and experience the benefits of regular physical exercise. Ideally, you’ll want to walk as briskly as you can and work your way up to a daily 30-minute walk. Wear a pair of athletic shoes, keep your head level, and remember to breathe deeply as you walk. But even a slow, peaceful walk, taking baby steps with a friend or a loved one, is beneficial, both physically and mentally.

6. Rebounding:

   

   Rebounding refers to bouncing on a mini-trampoline. It’s a great form of exercise for people of all ages as it’s fun and puts little or no stress on knees, hips, and joints. In fact, medical studies show that your body experiences more calorie-burning stimuli from rebounding than jogging or running! Rebounding is definitely an exercise that requires balance and coordination, so consider using a balance bar to hold on to while you bounce.

7. Dancing:

   

   Any kind of dancing, be it polka, zumba, or line dancing, in addition to being fun, is a great way to stay active, meet new people, and get a good workout. Dancing strengthens the heart, brightens your mood, and can even help improve your memory. If you never learned how to dance, why not start now? Most community centers offer free, group dance lessons for seniors.

Taken From Insurance Quotes