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As you grow older, your body undergoes several functional and structural changes. The same body which was able to do 100 pushups a day effortlessly may not even be able to do 50 pushups after a certain age. Even if you find yourself being able to do the same level of exercise as you did in your youth, you are still required to be highly careful and choose the exercises you indulge in carefully – as your body is not able to recover the same way due to a deterioration in the healing mechanisms of the body. On the other hand, refraining from any form of exercise may be even more deleterious to your health, and it is highly recommended for individuals over 60 years of age to perform light to moderate exercise. This is because it does not only keep you physically active but also helps you perform your daily tasks like bathing, dressing, or walking to work even easier. This is particularly recommended to women, as regular exercise helps maintain bone health and density with age – which may women tend to lose after they hit menopause. The three exercises which are not only safe but highly beneficial for seniors include:
Walking
Walking is a highly diverse form of exercise where every individual has the ability to alter the walking speed, distance, and time according to their comfort and health. IF you are someone who considers themselves healthy and have good stamina, you may be able to walk at a fast pace for longer periods of time. On the other hand, on the days where you don’t feel your best, you may be able to slow down the pace or decrease the total distance you walk that day. A major advantage of walking outdoors in nature is that it not only allows you a breath of fresh air but also reduces your anxiety and improves your mood.
Light Dancing
Studies have shown dancing to be a highly effective mood booster and an excellent form of cardio. Whether it is Zumba, line dancing, or tango, when you dance, you are able to warm up every part of your body, which helps the functioning of the muscles everywhere. It also increases your heart rate and helps you lose fat, often associated with aging without undergoing any extensive strength training. You may do this by joining Zumba groups for the elderly or any other form of dancing that is particularly targeted toward the individuals of your age group so that you don’t strain yourself out too much.
Cycling
As we age, the part of our body that most commonly undergoes muscle aches and stiffness is the lower body. Cycling strengthens the lower body muscles, which allows you to stay on your feet more easily. Since the major muscles are involved in cycling, like the quadriceps and hamstrings, greater demand of oxygen is required from the heart and lungs, which causes them to work harder as well. With a controlled increase of load on the heart and lungs regularly, they are able to adapt to this load over time, in turn not only strengthening them but also protecting the individual from cardiovascular diseases.
Please consult with your physician before performing these exercises.