Exercise Ideas for Senior Citizens

Exercise Ideas for Senior Citizens

The clock ticks away for every human that exists on planet Earth. The fact that by each day you
are older than you were the day before is not hidden from anyone. Senior citizens are basically
people over the ages of sixty or sixty-five. The senior citizens have some special rights and the
community has a huge responsibility to fulfill them. Undoubtedly, as you grow older your health
deteriorates little by little and the systems in your body start slowing down a little. But, worry not!
Each problem carries a solution and a healthy diet and good workout routine is the answer to
your aching joints and bad metabolism.
As you pass the age of 25-30, your heart rate starts slowing down a beat per year. Which
means, as you grow older your heart's maximum capacity to pump blood decreases. Same is the
case with your nervous system. As your reflexive muscles slow down, your memory gets worse
and you forget the normal daily life things that you would never forget otherwise. After their 40s
people start losing muscle and the extra fat left is not good for them. All it does is increase
cholesterol and blood sugar. All in all, the concept of aging sounds pretty serious and
complicated in some cases. But there are a lot of loopholes in the process as well.
It has been said to start exercising and eating good from an early age so as to build more
immunity against diseases and to keep your bones and muscles fit. But, starting working out at
an older age also has its own benefits. There are also a great many disadvantages of not
getting moving and keeping your body sedentary for too long. If you are a senior citizen who
wants to make their physique better and improve their health, this article is for you.
Chronic Diseases That You Can Avoid Through Exercise
As dramatic as it may sound, senior exercises for balance can even help you fight or even
avoid chronic diseases! More than 60% of people over sixty acquire a chronic disease in their
older age and suffer greatly because of it.
● Heart Diseases- Heart diseases are the most common type of chronic illnesses among
older men. Exercise helps avoid heart diseases by regulating your cholesterol, blood
pressure, managing your stress and reducing obesity. All these factors pave the way to
heart diseases. So, by getting rid of them you automatically put yourself in the safe zone.
● Even though it sounds weird and unbelievable, exercise can even help avoid cancer.
Colon cancer can be avoided, proves a Harvard study and many other studies too. Thus,
it’s important that you exercise if you have tendencies to develop cancer.
● The building up of fats in your arteries, also known as atherosclerosis, can give you a
stroke which is also a leading cause of death among older people. Strokes and heart
problems rise from the same problems and thus exercising helps greatly with preventing
strokes too.
Senior exercise ideas

A lot of senior citizens ask for exercises that can be suitable for their body type and age. Thus,
we have put together senior workout routine and their specificities that would help you greatly
in putting together the perfect workout plan for you
1. Resistance Training- Resistance training helps greatly with building muscle mass and
bone density. It is also very important for your bones’ health and maintaining your
calcium levels. This can be done with the help of light weights or exercise machines.
2. Flexibility Training- Stretching exercises are the absolute best form of warm-up before
your strength training. Most people can perform these stretches on their own and some
prefer going to yoga classes as it is more interesting and engaging.
3. Balancing Exercises- Balancing exercises are really good for older adults because as
you grow older, you lose your balance and fall often. These help with the disbalance and
difficulty in day-to-day movements.
4. Breathing Exercises- Breathing exercises have numerous advantages. They relieve
stress, improve digestion, improve your immune system, help digestion and keep your
body fresh and oxygenated.
Other than these, some older adults prefer group activities that also benefit their health and also
keep them engaged as well as entertained. Walking, dancing, jogging, swimming, bicycle
riding are some of the best senior exercises for a balance that may help you achieve good
health and senior fitness.
The other senior exercise ideas that can be incorporated into a senior citizen’s workout routine
● wall push-ups
● pelvic tilts
● shoulder blade squeeze
● shoulder and upper back stretches
● shifting weights
● Single leg balance
● Heel raises

Precautions to keep in mind before starting to work out for senior fitness-
● You need to get a medical check-up and consult a physician before starting your
exercise plan. This especially goes for people who have never worked out before.
● Work on your diet and try to increase your water intake while exercising and after it too.
● Do not eat anything before 2-3 hours of your workout.
● Warming up before exercising is very important. There are a lot of ways to warm up
some of which are calisthenics, yoga, and stretching exercises.
● Shoes matter a lot in your comfort while working out. Wear relaxed shoes and clothes
that are not fitted and lightweight.

● Exercise according to your body’s stamina. Do not push yourself further than your limits.
If you get any warning signs such as shortness of breath, heartaches, indigestion, and
too much fatigue or sweating.
The conclusion to this entire article is that working out is really important for your health and
fitness at any age. A Harvard study proves that for every one hour of exercise you do, two
expected years of life are added to your lifetime. For a total, it sums up to above two years of
life. So, it means exercising every day or just brisk walking/ jogging may help greatly in
increasing your lifespan.
Senior citizens need to stay fit in order to dodge diseases such as Alzheimer’s disease,
hypertension, osteoporosis, diabetes, and other chronic diseases. Aerobic exercises and
cardiovascular exercises help you in ways you cannot imagine. They definitely add a few more
years to your life while also improving your health greatly.
At the end of the day, it is the survival of the fittest and the stronger, fittest people survive the
best. Thus, senior exercises for balance and a good senior workout routine is the way to
longevity and happy and healthy life.

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