With the aging process comes a decline in mobility, joint pain and muscle fatigue. In fact, it’s common for older individuals to experience reduced balance and lower body strength. But these issues can be avoided—and even reversed—if you take steps to stay fit as you age. And luckily there are plenty of exercises designed specifically with seniors in mind that can help keep your body strong while keeping you safe from injury. Here are five exercises that will keep an aging body strong and fit:
Tai chi is a series of slow, gentle movements that help improve balance and flexibility. It can be done by people of all ages–even those with physical limitations. Tai chi also helps reduce stress and improve your mental well-being. The following are some tips for getting started:
· Go to a class or workshop where you’ll learn the fundamentals from an experienced instructor before trying it on your own at home.
· Practice the basic form daily for at least 20 minutes a day, adding more time as you become more comfortable with it. If possible, practice in front of a mirror so that you can see if there are any areas where improvement is needed (for example, if there’s an asymmetry between your right side versus left).
Strength training is a must for everyone, whether you’re young or old. It helps to keep your muscles strong and healthy, which can help prevent injuries and improve your balance. Strength training also burns calories–even if you’re just sitting on the couch!
If you’re new to strength training or haven’t done it in a while, start with exercises that use only your body weight as resistance (such as push-ups). Then gradually add more challenging movements using dumbbells or resistance bands.
To avoid injury when doing these exercises:
Warm up before working out by walking briskly or jogging in place for 5 minutes.
Take breaks between sets so that each muscle group has time to rest between workouts; this will reduce strain on joints and prevent injury over time.
Don’t lift weights beyond what’s comfortable for your body–if something feels wrong during an exercise session (such as pain), stop immediately!
Weighted walking is another great way to strengthen your muscles and improve balance. To do weighted walking, attach a weight (like a dumbbell or kettlebell) to the back of your waistband. Start with a light weight that allows you to walk comfortably for 10 minutes at a time and then increase it over time as your strength increases.
Weighted walking can help prevent falls in older ages by improving strength in their legs and hips, which helps protect them from injury if they trip or slip on something while out walking or exercising in general. The added resistance also helps build lean muscle mass throughout the body–which means less fat!
If you have access to a gym, then you probably already know all about the benefits of exercising with gym equipment, including weights, bikes or resistance bands. But if you don’t have a gym membership or don’t want to go out and pay to use a commercial facility, there are plenty of ways to get a good workout at home with best home gym equipment.
You can buy small hand weights that are perfect for doing exercises like bicep curls and triceps extensions. If you need more resistance, consider purchasing heavier weights or buying multiple sets of lighter ones for different exercises in your routine. A good choice is also a bike for home exercise, which will burn a lot of calories.
Yoga is a practice that can help you be more relaxed, focused and creative. It also has been shown to improve memory in older age. Yoga helps clear the mind by focusing on breathing techniques and meditation. This in turn helps reduce energy levels which are often associate with poor sleep quality or lack thereof. And if you’re looking for ways to improve your physical health as well, there’s good news: studies show yoga can lower blood pressure levels while strengthening muscles and joints–all while making it easier for people over 65 years old to move around without pain!
There’s no need to be afraid of aging. With the right mindset and some dedication, you can keep yourself strong and fit for years to come. These five exercises are a great place to start!