The need for physical activity does not diminish with age. Although you might want to introduce a different plan, there should always be some physical activity at every age. It can avert several health complications and keep you fit and healthy. However, since older adults generally exhibit different health issues, they must go for exercises and activities that suit their lifestyle and not put their bodies at risk. For example, a senior with cardiovascular disease should refrain from rigorous aerobic exercises. Similarly, one who exhibits signs of Alzheimer’s disease must do their activities under supervision and in a controlled environment.
Whether you have an aging parent or yourself in need of some activity, you have landed at the right place. Therefore, knowing how much activity is sufficient is equally important as understanding its benefits. We will discuss all physical activity and its benefits in old age.
How Much of Physical Activity is Healthy for Seniors?
To begin with, we must lay down how much activeness a senior requires. It is imperative to understand your body’s needs and capacity before you embark on a workout plan.
Some Recommendations
The recommendations mentioned below concern people 65 years of age and over.
- Perform aerobic activities in a stretch of at least 10 mins. Seniors should indulge in 100 to 150 mins of moderately intense aerobics over a week. Try to spread it out evenly instead of covering a long run at a go. You can also combine moderately intense and intense workout sessions under the supervision of your fitness trainer.
- Seniors with poor mobility should refrain from heavy tasks but perform activities that will enhance their balance and movement. Taking the guidance of a physiotherapist can help them to a great extent. Professionals will help you achieve balance and strength with the right kind of exercises. For instance, individuals suffering from stroke will benefit from lower body exercises for stroke patients.
- Muscle strengthening exercises are a must for older adults. Such exercises should be done thrice or more times a week.
- If the health conditions do not permit them to work out, they should try to be active as much as they can.
The Best Suited Activities for Old Parents
Not all exercises will suit seniors. The best activities for old parents are the ones that do not unnecessarily strain their body but keep them fit and function. Here we have recommended some of the safe activities that your old parents can indulge in.
- Brisk walks for 25 to 40 minutes a day for five days a week.
- Jogging for 20 to 30 minutes a day for five days a week. It can also be altered and synced with walking.
- Working out all major muscle groups like hips, thighs, legs, chest, arms and abdomen, 3 or 4 days a week.
- Yoga for 45 mins 5 or 6 days a week.
Benefits of Having an Active Lifestyle
The benefits of having an active lifestyle at any age are immense. It keeps your body and mind strong, which acts as shields against diseases. Besides, it also helps you lead a mentally healthier life and fight anxiety and depression. Let us look at the major benefits that come from an active lifestyle.
Active Lifestyle Improves Fitness
Health programs improve the quality of life. The most apparent benefit that comes from physical activity is fitness. Individuals who participate in physical activities have a reduced risk of diseases and chronic illnesses.
Keeps Body Weight in Check
Metabolism slows down with age, making it easier for older people to gain weight. Having an active lifestyle can prevent them from gaining an unhealthy body index. Besides that, strength training exercises and cardio help improve metabolism.
Positive Mental Health
Depression is ubiquitous in seniors. And involvement in a health program can help them teach more positive mental health. Fitness groups and classes also give them a chance to meet people their age, and they can find companionship.
Helps Recover from Health Complications
Often stroke patients find it challenging to move around. They might require the aid of patient transport services even to visit the doctor. Physiotherapy and other suited activities can help them overcome their problem. A professional must supervise the schedule and activity to achieve the best results. With time and perseverance, one can lead an everyday life again without medical transportation services.
Improves Cardiovascular Health
Physical activities reduce your risk of cardiovascular diseases. People who have underlying heart conditions or a family history must stay involved in cardio or the other.
Improves Bone and Muscle Strength
Activity helps in building healthy bones and improves muscle strength. This can prevent frequent imbalance, falls and other bone-related diseases such as osteoporosis.
Fitness Tips for Senior
- It is best to start with baby steps and slowly build your strength.
- Make physical activity a habit and try not to skip at all.
- If you have several health complications, perform exercises under the supervision of a health instructor.
- Keep track of your progress.
- Besides activity, make healthy meals
- Make workout a social activity
Staying fit at any age is essential for a healthy lifestyle. Younger people must always encourage older people to indulge in physical activities to help them remain fit and fabulous.