Active ageing is currently a buzz term – and for good reason. Keeping your mind – and body! – active will help to preserve good health and quality of life. Exercise has a host of benefits for ageing adults and the elderly. It can help to prevent common diseases such as diabetes and heart disease, improve mental health, decrease the risk of falls, improve social engagement and cognitive functioning.
It may not be news to you that you need to get moving but getting started can be daunting. We have compiled a list of some great exercises for seniors to motivate and inspire you …
1. Walking
Walking is one of the safest forms of cardio for older adults. Determine your own pace and distance and use a cane or walker if you have trouble with balance. While strengthening your muscles and bones, walking also lowers your risk of heart disease, stroke, colon cancer and diabetes.
2. Dancing
Let the rhythm move you! Dancing elevates the heart rate, improves balance, strengthens multiple large muscle groups and lifts your spirits. Pair it with a partner or group to put a social spin on your physical workout.
3. Chair yoga
Exercise in the comfort of your chair! The list of benefits derived from chair yoga is long: It improves flexibility, reduces stress, helps with pain management, improves circulation, combats anxiety and depression, improves balance, and promotes independence and well-being – all while putting little stress on the joints.
4. Cycling
Cycling is another low-impact, low-stress exercise form. It boosts physical health and overall fitness, while also improving mental health and slowing the ageing process – no wonder it is one of the most popular hobbies for seniors.
5. Pilates
Pilates is a low-impact exercise form that was developed a century ago by Joseph Pilates to strengthen the body and mind. In Pilates, the emphasis is on core strength and stability, which positively affect balance and coordination. This, along with basic fitness benefits, can help to reduce the risk of falls.
6. Water aerobics
If you are living with arthritis or joint pain, then exercising in water is ideal for you. The buoyancy of the water puts less strain on the joints, while the water also adds natural resistance – no need for weights! Water aerobics is excellent for improving flexibility, strength and balance, while putting minimal stress on the body.
7. Tai chi
Improve your balance and coordination through mindful movements … Regularly practicing tai chi can improve balance, stability, and flexibility in older people, including those with Parkinson’s disease. Furthermore, it can help with pain management, especially relating to knee osteoarthritis, back problems, and fibromyalgia.
According to familydoctor.org, seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise weekly or about 30 minutes on most days of the week. They also recommend doing strength training at least two days per week, and working on balance and flexibility every day. And don’t forget to incorporate exercise into your daily routine, for instance taking the stairs instead of the elevator, walking your dog or working in the garden.
At Nazareth care we value the benefits of active aging; therefore, the daily activity programme incorporates physical activities such as chair exercises. Let’s optimise our health and quality of life by staying as active as we can …
