Physical activity, exercise, and adjusting our diets as you get older can assist you in your goal of staying healthy. Anti-aging products are only skin-deep, and they will not stop things like loss of muscle and strength (sarcopenia), or your cardio endurance rates.
Flexibility is another part of your body that will change – as age settles in, without you putting in the effort to remain healthy and fit, your joints will change and can become extremely stiff.
Every year, hospitals see thousands of elderly patients with injuries that they obtained from falling. This is due to the change in their range of motion and their dwindling balance. An older person’s center of gravity will be in a different place than where it was when they were younger; typically, because their bodies have started to force them to hunch over, which pulls them forwards.
According to studies that have been highlighted by the Royal College of Nursing, 30% of people aged 65 and over will fall at least once a year, and for those who are aged 80 and over, that percentage rises to 50%. (NICE, 2013)
Strength Training for Seniors
Strength and balance training such as deadlifts and squats are an integral part of preventing these injuries by helping older people understanding how their body works and how to adjust their aging body to better work for them.
“Balance impairment and muscle weakness caused by aging and lack of use and the most prevalent modifiable risk factors for falls. Strength and balance training have been identified as an effective single intervention and as a component in successful multifactorial intervention programs to reduce subsequent falls.” (NICE, 2017)
No matter how old you are, there are systems and programs in place to help you achieve your health and fitness goals. Step one is always an assessment by a professional – check with your doctor, and then talk to local gyms who offer personal training or similar programs.
Read More: Health Tips for Seniors
Cardio Exercises for Seniors
Exercise can improve your quality of life, and you won’t even need to spend long doing in to feel the improvements and benefits.
Even just engaging in a bit of cardio alongside your strength and balance training could make the world of difference to you.
Cardio has many benefits for seniors. It can help prevent osteoporosis, which is caused by low bone density (a common condition in the elderly). Cardio improves blood circulation, muscle strength, and can even improve bone density; making it a great solution if you’re looking for a way to prevent possible osteoporosis.
But that’s not all! Cardio can also help to elevate your mood and reduce anxiety and depression. This is because exercising helps release hormones such as endorphins, serotonin, dopamine, and testosterone – all of which help your body and mind balance out in different ways.
According to a Harvard University study highlighted in Psychology Today, someone who exercises regularly will feel an increase in psychological well-being. In their 11-year study, they hypothesized that the adults over 50 that were physically active at the start of their study, and remained active throughout it, showed psychological well-being; meaning that they were happier, showed positive emotions, and were optimistic. (PSYCOLOGY TODAY, 2016)
See Also: Cardio Workouts for Weight Loss
To begin adding in exercise to your life and changing the way you see fitness, start by choosing a cardio activity that you would enjoy. This can help get you started without feeling like you’re being pushed to exercise.
You could choose something simple like walking, swimming, or tennis, and try to do the activity for 30 minutes every day. A short walk through your local park could do wonders for you.
Once you’re ready, look at strength training with a professional, but don’t try to do it alone in case you hurt yourself.