Best Fitness Tips & Physical Activities for Seniors

Whether you are 16 years old or going to turn 60, significant health benefits have been seen among those who indulge in regular physical activities, especially older adults. People usually tend to adopt a  sedentary lifestyle as they age owing to several issues, including weight gain, aches or pains, health problems or apprehensions about falling. Many seniors are also not sure where to begin with or tend to feel that they have become too frail and old to indulge in physical activities. However, contrary to this belief, exercising becomes all the more vital with growing age. Some of the major health benefits of physical activities  for seniors include weight maintenance, improvement of digestive functioning and immune system, mobility enhancement and maintenance of balance, improvement of quality of sleep, self-confidence boost-up, and preventing memory loss and cognitive decline.

Now that we have seen both physical and mental health benefits of exercising among seniors, let us discuss different types of safe and easy physical activities for seniors that focus on four core areas, which are - strength, balance, flexibility and endurance.

Strength:

For those who feel that strength training is just for bodybuilders, they are completely wrong. These types of exercises assist in increasing bone density and help you do daily chores without any hassle. Exercises for strength for senior can include:

• Chair squats – Take a chair and pretend that you are about to sit down. The only difference here is you need to open your feet as far apart as your hips. Slowly and steadily try to bend your knees, while keeping your chest and shoulders straight. Lower your bottom gradually. Then, push your body up to come back to the standing position. Chair squats are very helpful in providing strength to the lower part of the body.
• Wall push-ups – Easy to do, wall push-ups offer strength to the entire upper body, especially chest and arms. You just need to stand in front of a wall, almost two feet away. Place your palms against the wall and bend your elbows so as to lean towards the wall. Make sure to keep your body straight. Stop when your face comes close to the wall and then straighten your arms to push yourself away. Repeat this process.
  

Balance:

This is a well-known fact that there is a higher risk of accidents by slipping and falling owing to loss of balance amongst older adults. This makes it all the more important to include balance exercises in your everyday routine. Below-mentioned are some exercises  for seniors that can help them in improving their balance.

• Single Leg Stand – A simple exercise, single leg stand is quite beneficial in improving balance. Take a solid, steady chair and stand behind it. Hold the chair from the backside. Slowly lift your left foot and try to balance your body on the right foot. Try to stay in this posture for as long as you feel comfortable. Repeat this activity with the right foot.
• Lunges – Start doing this physical activity by standing straight with hands on hips. Next, put your right foot forward and slightly bend your knee. Slowly lower your body till your right thigh comes parallel with the ground. Hold this position for nearly half a minute and come back slowly to the starting position. Repeat the same with the left leg.

Flexibility:

As you age, the muscles tend to become sore and less flexible, which is why it becomes difficult to perform everyday activities, like reaching out for something on the floor or even pulling up your socks. This is where flexibility exercises for older adults come into the picture. These physical activities help enhance posture and improve mobility and flexibility.

• The head turn: One of the simplest activities for seniors, this exercise can be done even when you are having tea on your porch. Sit on a tall chair and keep your shoulders relaxed and back straight. Slowly, turn your head on the left side till you feel a light stretch. Stay in this position for nearly 10-15 seconds and return to the starting position. Then, turn your head slowly to the other side.
• Upper Back and Shoulder Stretch: A stiff back, which is a result of inflexibility, can cause a lot of trouble. But, upper back and shoulder stretches loosen the muscles, thereby improving spinal flexibility. To do these stretches, stand straight with arms by your side. Now, take your hands behind yourself, in addition to pulling back your shoulders. Once done, clasp your fingers in this position if you feel a stretch; if not, slowly try pushing your clasped hands away from the lower back.

Endurance:

It has been observed that with growing age, endurance levels tend to decline. Owing to this, older adults face problems in carrying out day-to-day activities, like climbing stairs or going grocery shopping. However, stamina can be maintained or even increased by indulging in endurance exercises. Some of these activities for seniors are listed below:

• Brisk Walking/Jogging
• Gardening
• Dancing
• Swimming
• Playing Tennis/Volleyball

So, whether you are making a routine or have already begun to incorporate some kinds of physical activities in your daily schedule, make sure to indulge in a little light activity to keep yourself active. This includes brisk walking or doing arm circles to make your joints and muscles warm. Also, ensure that the exercises, which are a part of your schedule, don’t make you feel breathless or dizzy. Lastly, if you are on any medication for some ailment or chronic illness, do consult your doctor, physiotherapist or health care professional before adding any type of physical activity to your regimen.

Related Article: 5 Tips for Senior Citizens to Remain Healthy During Coronavirus Lockdown

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