This article will introduce you to the benefits of senior gym exercise, the seven best forms of exercise for seniors using a massage roller , and some exercises that can be dangerous for seniors' health.
The 7 best senior gym exercises.
Senior gym exercise and nutrition are essential parts of a lifelong healthy lifestyle.
A growing body of research shows that regular senior fitness is especially important for older adults, who are increasingly choosing an active lifestyle over a sedentary one.
The benefits of senior gym for the health of older people
Our biology changes as we age, which is why seniors have different reasons for staying fit than younger generations.
Although fitness is beneficial at any age, the health benefits experienced by physically fit older adults are more notable.
Doctors and researchers say that seniors should stay as active as possible, without overexerting themselves. In older people, exercise helps them live longer, healthier and happier lives.
Here are some of the benefits of practicing senior gymnastics:
- Exercising means more independence for older adults:
Older people who exercise regularly are less likely to be dependent on others.
Regular exercise supports a senior's ability to walk, bathe, cook, eat, dress, and use the toilet. If independence is a priority, exercise is one of the best ways to maintain seniors' independence.
- Exercise improves balance in older adults:
Falls are much more common among older adults than younger adults. Every 11 seconds, an older adult is admitted to the emergency room for a fall-related injury, and every 19 minutes, an older adult dies from a fall.
Regular exercise reduces the likelihood of falling by 23%.
- Exercise helps prevent and fight disease:
Heart disease, osteoporosis, depression and diabetes are common illnesses among older people, and are often fatal.
Fortunately, adopting a more active lifestyle can help prevent these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at risk of the disease, exercise may be the key to avoiding an unpleasant condition.
- Regular exercise improves brain function:
One of the most remarkable developments in health science is the revelation that the mind and body are much more closely connected.
A healthy body probably means a healthy mind, and older adults who exercise regularly have better cognitive health.
Regular exercise reduced the risk of developing Alzheimer's disease or dementia by almost 50%.
Before embarking on any exercise program, it is important to consult a doctor to ensure that you are in sufficient health.
Also read: HOW LONG DOES IT TAKE TO BECOME GOOD AT HULA HOOP?
Here are the ideal senior gym exercises for older people.
1. Water aerobics
In recent years, water aerobics has become an extremely popular form of exercise for people of all ages, but particularly seniors.
Exercising in water is great for people with arthritis and other forms of joint pain because the buoyancy of the water puts less pressure on your joints.
Additionally, water provides natural resistance, eliminating the need for weights for strength training. Water aerobics improves your strength, flexibility, and balance while limiting stress on your body.
The most effective water aerobics exercises for seniors are:
-
water jogging
-
Leg beats
-
Raise your legs
-
Standing water push-ups
-
Arm Curls
2. Chair yoga
Like water aerobics, chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance, and flexibility—all of which are crucial to senior health. Chair yoga is an accessible form of yoga that places less strain on muscles, joints, and bones than more conventional forms of yoga.
As a bonus, chair yoga has been shown to improve mental health in older adults. People who regularly practice chair yoga have better quality sleep, fewer cases of depression, and report an overall sense of well-being.
Here are some chair yoga exercises for seniors:
-
head stretch
-
Sitting Cow Stretch
-
Seated Cat Stretch
-
Seated Mountain Pose
-
Seated twist
3. Exercises with resistance bands
Resistance bands are stretchy rubber bands that add resistance to exercises while reducing stress on the body. Resistance band exercises are user-friendly and accessible to beginners.
This form of exercise is becoming increasingly popular among older adults due to the relatively low initial cost of the equipment, making resistance band exercises ideal for home workouts. Additionally, these exercises are great for strengthening the core, which improves posture, mobility, and balance.
Resistance band exercises for seniors include:
-
Leg curls
-
Triceps Curls
-
Lateral raise
-
Biceps Curls
-
Band extension
4. Pilates
Pilates is a popular form of low-impact exercise that was developed a century ago. Pilates exercises focus on breathing, alignment, focus, and core strength.
They typically use mats, Pilates balls, and other inflated props to help build strength without the stress of high-impact exercises. Pilates has been shown to improve balance, build core strength, and increase flexibility in older adults.
Here are some examples of Pilates exercises for seniors:
-
Siren Movement
-
Side circles
-
Food Slides
-
Step ups
-
Leg circle
5. Walk
Walking is one of the least stressful and most accessible forms of exercise. For some older adults, walking is more of a challenge than for others, and distance and step goals differ from person to person.
For the general population, 10,000 steps per day is recommended for a healthy lifestyle, but people with walking difficulties or joint pain may be happy with a lower number as a goal.
Walking Exercise Ideas for Seniors:
-
a moderate trail in a park
-
Walk along the perimeter of a familiar building
-
Find an audiobook or playlist to get you going during your walk.
6. Bodyweight workouts
Muscle loss can be devastating and debilitating for older adults. About one-third of older adults live with severe muscle loss, which can lead to hormonal problems, decreased ability to metabolize protein, and other issues.
Bodyweight exercises are one of the best ways to counteract the effects of muscle atrophy in older adults. One of the main advantages of bodyweight exercises is their affordability.
The equipment required for bodyweight workouts is minimal; most bodyweight workouts require workout clothes and a mat to cushion the impact with the floor.
Here are some examples of bodyweight exercises for seniors:
-
Chair Squats
-
Stepup
-
Lying hip bridges
-
Elongated side circles
7. Dumbbell strength training
Strength training has been shown to reduce symptoms of diabetes, osteoporosis, back pain and depression, while helping you manage your weight.
Strength training also contributes to a higher metabolism and better glucose control. Weight training is one of the best ways for seniors to strength train, if done with proper precautions.
Dumbbells allow seniors to isolate muscle groups that need strengthening, while improving balance and flexibility.
Here are some dumbbell exercises that are ideal for seniors:
-
Flat Row
-
Triceps Extension
-
Biceps Curls
-
Overhead push
-
Front lift
Exercises to avoid for older people:
A good percentage of popular workouts aren't ideal for seniors. These popular workouts are great for younger adults looking to gain or lose weight quickly, but they can be challenging for older adults who suffer from joint pain, atrophied muscles, posture issues, or balance issues.
The following exercises should be avoided if you are over 65:
-
Squats with dumbbells or weights.
-
Bench press
-
Leg press
-
Long distance running
-
Abdominal flexion
-
Right row
-
Deadlift
-
High Intensity Interval Training
-
Escalation
-
clean and jerk
You may also like to read: MINI STEPPER | THE BEST FOR YOUR FITNESS GOALS
Exercise is an important part of daily health, including for older adults.
Experts say older adults should be as active as possible. If you're a senior, exercise can help you live longer and healthier.
There are many benefits to practicing senior gymnastics.
Experts say older adults should be as active as possible. If you're a senior, exercise can help you live longer and healthier.
Exercise has many benefits for older adults, including:
-
improves your strength. It helps you stay independent.
-
improves your balance. This helps prevent falls.
-
gives more energy.
-
prevents or delays diseases, such as heart disease, diabetes or osteoporosis.
Exercise is safe for most adults over age 65. Even most patients with chronic diseases can exercise safely.
These include heart disease, high blood pressure, diabetes, and arthritis. Exercise improves many of these conditions. If you are unsure whether exercise is safe for you or if you are currently inactive, ask your doctor.
-
The walk
-
Jogging
-
The dance
-
Swimming
-
Bike
-
Tennis
-
Basketball
-
Climbing stairs/hills
-
Raking, mowing, gardening
Also discover: ELASTIC FIT | THE FIT BANDS ADAPTED FOR THE LEGS
How often should I do senior gym?
People aged 65 and over should get at least 2.5 hours of moderate aerobic exercise per week.
This works out to about 30 minutes most days of the week. You can also do 1 hour and 15 minutes of vigorous exercise (such as jogging) each week.
Additionally, incorporate physical activity into your daily routine. Here are some examples of how to incorporate physical activity into your day:
-
Take the stairs instead of the elevator
-
Travel on foot or by bike rather than by car
-
Walking your dog
-
Working in the garden
-
Doing light exercises while watching TV
Should I warm up or cool down before or after exercise?
Warm up for 5 minutes before exercising. Walking slowly and then stretching are good warm-up activities.
You should also cool down by stretching for another 5 minutes after you finish your exercise. Rest longer in warm weather.
Safety Tips
If you are over 50 and not used to exercising, consult your doctor before starting an exercise program.
Here are other reasons to consult your doctor before starting an exercise program:
-
Dizziness or shortness of breath
-
Pain or pressure in the chest
-
Blood clots
-
an infection
-
Wounds that do not heal
-
Any swelling of the joints
-
Recent surgery
-
A hernia
Learn more: SPORTS WARM-UP | WHY NOT DODGE IT?
We have spent a lot of time to present you the most complete article on “Senior Gym: Keeping in Shape Gently” , we hope you enjoyed reading it.
Don't hesitate to subscribe to our private club!
In addition to this, you will receive our complete book as a gift on the best way to structure your fitness training, you will receive an email in advance when an article appears on our site leboxdufitness.com
Also feel free to check out our store which offers the best fitness, bodybuilding and fitness equipment.
Did you like this article and learn “Senior Gym: Keeping Fit Gently”? Tell me in the comments if you already knew this and what your own experience is on this subject.
If you want to discover other articles on well-being and sports. Take a look at the weight loss tips section of the blog. You will find plenty of good fitness ideas.
If you want to find other Fitness and Wellness articles, take a look at the fitness shop review and best seller sections of the store, you will find plenty of products to use at home.
And if you want to know more about our sportswear for your fitness sessions, building muscle or losing fat, don't hesitate to consult the fitness clothing collection .
You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account .
Thank you for reading, I am personally responding to the comment.
Looking forward to corresponding with you!
