Regular exercise is vital for everyone, regardless of age. It provides numerous health benefits, such as improved cardiovascular health, reduced risk of chronic diseases, and enhanced mental well-being. As we age, regular exercise becomes even more critical, and here are some reasons why:
Exercise helps maintain muscle mass. As we age, our muscle mass decreases, which can result in a loss of strength, balance, and coordination. Exercising regularly, particularly doing strength training, can help maintain muscle mass and prevent loss of strength which could lead to falls and other injuries.
As we age, our joints become stiffer, making moving around and performing daily activities more challenging. Stretching and doing range-of-motion exercises can help us maintain both flexibility and mobility and make everyday tasks easier.
Reducing the risk of chronic diseases such as diabetes, heart disease, and osteoporosis, can also be achieved through regular exercise. This is accomplished due to improved cardiovascular health, bone strengthening, and weight management, which are common results of exercising.
Exercise not only helps our physical well-being, but it also helps maintain our mental health. Physical activity has been shown to reduce symptoms of depression and anxiety while improving cognitive function and memory.
A challenge to exercising as we age is the ability to go to the gym or the strength to lift weights safely in our homes. The good news is seniors can safely do many exercises in their homes without needing specialized equipment. Be sure to know your physical limitations before performing any physical activity. If you need help figuring out where to start, discuss exercises that meet your fitness level with your physician.
Some examples of at-home exercises that can be done without the need for specialized equipment are:
- Aerobic exercises: Walking, jogging, or dancing can all improve cardiovascular health and endurance. Seniors can walk or jog in place or follow along with an exercise video that incorporates dance moves.
- Strength training: Squats, lunges, and wall push-ups can help seniors maintain muscle mass and improve balance and coordination.
- Flexibility exercises: Stretching or yoga can help seniors maintain or improve their range of motion and reduce the risk of injury.
- Balance exercises: Standing on one leg or walking heel-to-toe can help improve balance and prevent falls. Practice these exercises while holding onto a sturdy chair or countertop for support.
- Chair exercises: Ideal for seniors with mobility issues or difficulty standing for long periods. Seniors can perform arm curls or leg lifts while sitting in a chair.
Like any good plan, it is good to have someone to help support you in your goals. When starting out, have someone nearby to assist you with the exercises. This will help to ensure safety and that you are not over-exerting yourself early in the routine.
Creating sustainable exercise habits can help keep your body and mind healthy as you age. At Homewatch CareGivers of Sparks North-Reno, we are here to help you achieve all of your exercising goals. Give us a call today to learn more about how we can help you or your loved one.
