4 Kinds of Exercise Older Adults Need to Start Now

People young and senior in water gymnastics physiotherapy with dumbbells

Everyone knows that exercise is important for good health. A lack of exercise has been associated with health conditions like heart disease, high blood pressure, and diabetes. While you may have been aware that your aging relative needs to exercise, you might not know that there are actually four kinds of exercise that should be included in their exercise routine. Below is some information on each kind of exercise along with a few recommendations for senior friendly options.

#1 Endurance Exercises

You might be more familiar with this kind of exercise under the name aerobic exercise. It’s the kind of exercise that makes the heart beat faster and also increases breath rate. It’s called endurance exercise because it helps to give a person the stamina they need to carry out every day functions, like walking up a flight of stairs without getting short of breath.

Experts say to shoot for about 150 minutes per week of moderate intensity aerobic exercise. Some good options for seniors are:

• A brisk walk.
• Swimming.
• Dancing.

#2 Strength Exercises

Muscle loss is a normal part of aging, but seniors can help to keep their muscle stronger with strength exercises. Having stronger muscles can improve balance and prevent falls.

Some strength training exercises for older adults are:

• Lifting weights.
• Resistance bands.
• Exercises that use the senior’s body weight.

#3 Balance Exercises

Balance exercises will help your older family member to be more stable on their fee and help avoid falls. Balance exercises are a good way to compensate for some age-related changes that affect balance, such as vision loss, alterations in the inner ear, and joint and muscle changes.

Balance exercises for seniors include:

• Tai Chi.
• Standing on one foot.
• Walking heel-to-toe.

#4 Flexibility Exercises

As people age, their muscles shorten and they lose flexibility. Maintaining flexibility can help older adults to continue to be able to do things like bend down to tie their shoes or reach for items without feeling pain.

Good options for flexibility exercises are:

• Yoga.
• Stretching exercises.

An elder care provider can assist your aging relative to exercise safely. The elder care provider can monitor them while they exercise and get help if an injury occurs. Elder care can also provide transportation to a gym where the senior can participate in group classes or use the equipment. Or, an elder care provider can be a companion on a walk while also providing a strong arm to lean on to prevent falls.

Sources

https://go4life.nia.nih.gov/4-types-exercise
https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise
https://www.nextavenue.org/4-types-exercises-benefit-and-variety/
https://www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/risks_of_physical_inactivity_85,P00218

If you or an aging loved-one are considering elder care in Alexandria, MN, please contact the caring staff at Alternative Senior Care today. Providing Home Care in Central Minnesota and Surrounding Communities. Call us Today (320) 352-3350.