The prospect of regular exercise can be the difference between living an independent life and being in a need of someone else to take care for you. This is especially important in the case of the elderly people. However the concept of staying active is broad and nonspecific. That is why, a more detailed instructive approach is needed.
According to various fitness experts, there are a specific exercising areas that can be beneficial for the health of the seniors.
The aging process is characterized with significant Muscle loss. A strength exercise program can be a unique way to combat the ongoing process of muscle loss. The muscle loss generates weakness. It can also lower the aerobic exercise capacity and bone structural density. Strenght training is not only a shield from these threats, but can also have an optimizing impact on the spirit of the seniors.
Flexibility and Stretching
Many seniors tend to overlook the benefits of these basic exercising elements. Dr. Mark Caruso recommends these exercises should be done two to three times per week. The Stretching exercises help in maintaining a broad range of motions and freedom of movement. Also it increases the blood circulation and helps the body to work properly.
Getting a cardio training on daily basis can provide significant benefits for the seniors health. The first and foremost, it can help in keeping the weight down. Getting your heart rate up, whether you’re on a machine at the gym or going for a walk in the park, can help keep your weight down. In the same time, the Cardio sessions can be the primary shield from cardiovascular diseases. Cardio activities can include Brisk walking, garden activities or walking and hiking.
It is well documented that many seniors suffer from falls. Falls are the main cause of injury among adults over 65. By working on exercises to maintain the level of balance, the leg muscles are becoming more solid and their withstanding ability is increased. Balance exercises are crucial for maintaining independence and preventing falls.
It is also recommended that seniors use light weights, even as low as 5 pounds, and do squats or leg presses three times per week.
Group exercise promotes social support. It also helps in developing new friendships and relationships. Seniors can share tips on exercise and dealing with the daily challenges. When exercising in a group, elderly people feel like they are part of something. This can have a significant influence on their emotional, cognitive and social well-being.
The aging process can be complex and full of challenges. While some health obstacles are inevitable, there are certain ways that can be avoided. By being part of the above types of exercise, the elderly people can slow down the muscle losing process. Also, by being part of daily exercise, elderly people can improve their overall health and spirit.
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