If you have chosen to be active and want to know how to start exercising , this content is for you. First of all, we want to congratulate you on your decision. This is because, despite being crucial for well-being, aging healthily is not a priority for everyone.
In today’s post, we’ve gathered the best exercise options for seniors. When included in your routine, they offer numerous benefits, such as slowing down the aging process and controlling some limitations, such as bending down to pick up clothes that have fallen on the floor.
These are easy alternatives to put into practice, and some can even be done at home without the help of any additional items. You just need to be motivated to get started — we’re sure you won’t have any problem with courage. Keep reading to see the full list!
What are the best exercises for seniors?
Ideal for improving physical and mental health, these practices aimed at seniors can move different areas of the body. This way, it is possible to maximize gains and, consequently, guarantee autonomy to live life the way you want, whether it is running after grandchildren, traveling and much more.
To make it easier to implement, we explain everything about each of the shared physical activities for seniors. Check it out:
1. Water aerobics
Ideal for motor coordination, water aerobics is a relaxing activity, as well as being perfect for socializing. It allows you to strengthen your muscles and improve your breathing. Another benefit is related to improved sleep, thanks to all the energy spent on movement.
Classes usually last about an hour , but may vary more or less. It is important to respect your own limits. If you feel that you cannot do 60 minutes of exercise, adjust according to your capacity.
2. Walking
Recommended for maintaining ideal weight and improving physical fitness, walking can be done individually or in a group. Regardless of the choice, it provides numerous benefits, such as strengthening bones, controlling anxiety and reducing cardiovascular diseases.
The activity can be done outside or at home on a treadmill . For those who choose to walk comfortably without leaving home, it is necessary to know the types of treadmill to invest in the version that best meets their needs.
3. Pilates
Do you want to improve your flexibility? Then adding Pilates to your routine is perfect. It is no wonder that it is considered one of the best physical activities for seniors. It can help control high blood pressure and reduce the pressure between joints.
Coordination is also on the list of benefits. This is because, when the aspect is development, falls are avoided, reducing the chances of fractures and other serious problems.
4. Dance
In addition to providing joy and moments of entertainment , dancing allows you to get in tune with your desires. With it, you can relive memories and remember that no matter your age, it is always a good time to do what you love.
In terms of health, it prevents weight gain, reduces hypertension, improves balance and treats emotional illnesses, such as depression.
5. Swimming
Similar to water aerobics, swimming also improves breathing. The difference is that swimming involves technical movements, contributing to endurance and muscle strength . The activity can be done in a group or individually. If you have a pool at home, hiring a professional in the area is a possibility, as it offers more practicality.
6. Yoga
Among the practices aimed at balancing the body and mind, yoga is ideal for seniors who are looking for a peaceful activity. In addition to controlling emotions, the movements of the practice allow the elderly to relax and, at the same time, relieve muscle pain.
The exercises performed can also ensure a good night’s sleep, reduce blood pressure, reduce anxiety and enhance good physical conditioning.
7. Stretching
Stretching can be done in conjunction with all the activities shared so far, after all, when included, they ensure that the other practices are done effectively and with quality.
At Dream Fitness, this is not a new topic. Among the published content, we have a special with tips on stretching for the lower back , ideal for those who suffer from pain in the region. Access it and enjoy the recommendations!
8. Muscle strengthening exercises
As the years go by, it is expected that muscles lose strength and, because of this, some problems arise, such as loss of balance. To reverse the situation and learn how to improve physical fitness , some activities for muscle strengthening should be included in the routine. The main ones are:
- Squats on a chair or bench;
- Shoulder raise;
- Direct thread;
- Isometric plank;
- Dumbbell development.
9. Strength training exercises for seniors
Strength training for seniors is also essential for people who want to age in the best way possible. Each individual has their own limitations, so we recommend seeking the help of a professional to perform the activity with the ideal weight load.
When done incorrectly, weight training can cause injuries and other problems. Below, we have listed some sequences used in practice. See what they are:
- Free squat;
- bench press;
- Supinated pull;
- Rowing;
- Abductor chair;
- Repetitions with elastic bands.
In addition to exercises, it is worth including treadmill running, as the benefits that running on a treadmill provides are nothing new .
What is the best exercise for someone over 60?
The answer may vary, as it depends on each person’s limitations and needs . For example, for an elderly person who wants to improve their physical fitness, walking is the ideal alternative, as it allows them to move their body to ensure muscular resistance.
What exercises should seniors avoid doing?
Before starting any type of exercise, the elderly person should seek a health professional to understand their current health status. With the results in hand, it is possible to know which activities pose a risk to well-being and, consequently, should be avoided.
What types of exercises improve balance in the elderly?
Numerous exercises for the elderly can help improve balance. Some options include dancing, yoga, walking and Pilates .
Now that you’ve finished reading, it’s time to include the options you liked most in your routine. Remember to start slowly and respect your body’s limits. Another important point is to stay consistent so you don’t stop even when you don’t feel like it.
If you have any questions or need help, we are here to help you. Count on Dream Fitness to help you develop healthy habits. See you in the next post!
