Exercise & Workouts as We Age
Nearly everyone's daily health, including seniors, benefits from exercise. Exercise can contribute to a longer, healthier life for older adults.
If you are 65+ you can reap a variety of advantages from exercise, including:
You become stronger as a result. This keeps you self-sufficient.
It makes your equilibrium better. This helps to avoid falls.
It increases your energy.
Diseases like heart disease, diabetes, or osteoporosis are prevented or delayed.
It can lift your spirits and keep you motivated.
The majority of people over 65 can exercise without as much risk with the help of a trainer who specializes working with active aging clients. Even with the prevalence of chronic illness, patients can safely exercise. Some of these illnesses are heart disease, hypertension, osteoporosis, diabetes, and arthritis. Exercise helps many of these conditions get better. Consult your doctor if you are unsure about whether exercise is safe for you or if you are not currently active.
A Way To Better Health
It is essential to cross train & weight train as we get older. Unlike performance-based or sport-specific training, as we age fitness should be about quality of life - not just one aspect of fitness.
Cardio - Your breathing and pulse rate rise when you are doing endurance exercises. It makes your heart, lungs, and circulatory system healthier. Examples of this type of exercise include:
Climbing slopes or stairs
Strength - Strengthens your muscles & helps bone density. Includes:
Bodyweight exercises (push-ups, sit-ups)
Balance - Aids in avoiding falls. Includes:
Flexibility -Helps you move more freely by stretching your muscles and keeping you limber. Includes:
How Frequently Should You Work Out As A Senior?
Seniors who are 65 and older should engage in at least 2.5 hours of moderate aerobic activity (such as brisk walking) every week. That comes out to around 30 minutes on most days of the week. Also, seniors should engage in resistance training. Strength training should be done at least twice a week. Balance and flexibility are something you can practice daily.
When Should I Warm Up For Exercise?
Before working out, warm up for at least five minutes. After your workout, you should try again for at least five minutes to cool down. In warmer climates, cooling down takes longer.
Dress comfortably in loose-fitting clothing and sturdy shoes. The heels of your shoes should be raised and cushioned to help with shock absorption. Make sure the shoes are designed for the kind of exercise you'll be doing in them. For example, shoes are made specifically for walking, jogging, tennis, cross training, or dancing.
Start slowly if you aren't already active. Start with workouts you are already accustomed to doing. It is less likely that you may hurt yourself if you start gently. Additionally, starting gently helps avoid soreness.
Even if you don't feel thirsty, drink water before, during, and after the activity.
You may have overexerted yourself if your muscles or joints feel sore the day after working out. Over time, your body will become used to it, but if the ache is unbearable, you should reduce your intensity.
For more guidance reach out to me and join www.JanisSaffell.com LIVE virtual workouts.