HEALTHY AGING EXERCISE
You’ve probably heard that physical activity, including exercise, is beneficial to your health. Maintain your current level of activity! However, it may be time to push yourself a little harder, attempt a new sport, or discover new methods to include fitness into your regular routine.
Don’t be concerned if you are not currently active, have never exercised, or have abandoned these healthy habits for any reason. It’s never too late to start moving, and by picking up and reading this booklet, you’ve already made a crucial step toward better health.
A healthy lifestyle includes more than just eating a balanced meal and keeping a healthy weight. Almost anyone of any age can exercise safely and reap significant benefits.
According to research, frequent physical activity, including exercise, is beneficial to almost everyone’s physical, emotional, and mental health. Being physically active as you age can help you stay strong and fit enough to do the things you enjoy and keep your independence.
In reality, research demonstrate that “going easy” is dangerous. When older adults lose their ability to perform activities on their own, inactivity is often more to blame than ageing. Long-term health advantages can be obtained by regular physical activity. That is why, according to health experts, older persons should remain physically active on a regular basis throughout the week in order to preserve good health.
According to research, the benefits of physical activity extend beyond physical well-being. Exercise and physical activity are beneficial to both emotional and mental health. Walking, biking, dancing, yoga, or tai chi can boost your mood and overall emotional well-being, as well as assist lessen feelings of depression and stress; increase your energy level; improve your sleep; and empower you to feel more in control. Furthermore, exercise and physical activity may assist improve or preserve some areas of cognitive function, such as your ability to switch between activities quickly, focus your attention on a new activity, or arrange a trip with friends or family members.
Furthermore, regular exercise and physical activity can lower the risk of getting certain diseases and disabilities that occur as people age. Exercise can help manage chronic diseases in some circumstances. Regular exercise, for example, has been shown in trials to benefit persons with heart disease, arthritis, and diabetes. Exercise also benefits persons who have high blood pressure, balance issues, or difficulties walking.
One of the best things about physical activity is that there are so many different ways to participate. You can, for example, be active in brief bursts throughout the day, or you can exercise at specified times of the day on specific days of the week. Many physical activities, such as brisk walking, raking leaves, or climbing the stairs whenever possible, are free or low-cost and do not necessitate the purchase of any particular equipment.
You might also try at home a workout video from YouTube or another internet site. Alternatively, inquire with your local fitness centre, senior centre, or parks and recreation department about local facilities and activities that may provide senior discounts. Staying safe while exercising is always vital, whether you are just starting out or have been doing it for a long time.
Exercises to promote health and fitness
Most people concentrate on one sort of exercise or activity and believe they are doing enough. According to research, it is critical to acquire all four forms of exercise: endurance, strength, balance, and flexibility. Each has distinct advantages. Doing one type improves your ability to do the others, and variation helps reduce boredom and injury risk.
Endurance — often known as aerobic — activities raise your heart rate and breathing rate. These activities help you stay healthy, enhance your agility, and do the duties you need to do every day. Endurance activities benefit your heart, lungs, and circulatory system. They can also delay or prevent several prevalent diseases in older persons, including as diabetes, colon and breast cancer, heart disease, and others.
ENDURANCE-BUILDING PHYSICAL ACTIVITIES INCLUDE:
• Brisk walking • Yard work (mowing, raking) • Dancing • Jogging • Swimming • Biking • Climbing stairs or hills • Tennis • Basketball
Try to get in at least 150 minutes of hard-breathing activity per week. These activities are referred to as endurance activities because they increase your energy level or “staying power.” To achieve this goal, try to be active throughout the day and avoid sitting for long periods of time.
Exercise safety is essential.
Warm up and cool down with some mild movement, such as easy walking, before and after your endurance activities.
Pay attention to your body: endurance activities should not induce dizziness, chest pain or pressure, or the sensation of heartburn.
Drink plenty of fluids when engaging in any activity that causes you to sweat. If your doctor has advised you to reduce your fuid intake, consult with him or her before increasing the amount of fuid you consume while exercising.
Be cautious of your surroundings if you are going to be outside.
Dress in layers so that you can add or remove clothing as needed for hot or cold weather.
When bicycling, utilise safety equipment such as a helmet to avoid injury.
Muscular strength can make a significant difference. You can get up from a chair on your own, lift your grandchildren, and walk through a park if you have strong muscles. Maintaining muscle strength can aid with balance and prevent falls and fall-related injuries. When your leg and hip muscles are strong, you are less prone to fall.
Some individuals refer to lifting weights to increase muscle strength as “strength training” or “resistance training.”
EXERCISES FOR STRENGTH INCLUDE:
WEIGHTS TO BE HELD
Strengthen all of your major muscle groups at least twice a week, but don’t train the same muscle group twice in a row. If you’re just beginning out, one- or two-pound weights, or no weight at all, may suffice. Your body must become accustomed to strength exercises. You can utilise everyday household items such as bottled water or soup cans. You can also use the strength-training equipment in a gym or fitness centre. Use low weights for the first week, then gradually increase them. Starting with too high weights can result in injuries. For safety, use proper form. To avoid harm, avoid jerking or thrusting weights into position. Smooth, steady motions are recommended. Avoid “locking” your arm and leg joints in a stiffened position.
THE APPLICATION OF A RESISTANCE BAND
Resistance bands are elastic bands that range in strength from light to heavy. You can substitute them for weights in some strength exercises. If you are a newbie, start by exercising without the band until you feel comfortable, then add it. If you’re just starting out, start with a light band and progress to a stronger band after you can easily accomplish two sets of 10 to 15 repetitions. To keep the band from slipping and inflicting damage, grip it tightly (some bands have handles) or wrap it around your hand or foot. Perform the movements slowly and deliberately, and don’t let the band snap back.
Balance exercises assist prevent falls, which are a prevalent concern among the elderly and can have significant repercussions. Many lower-body strength workouts will also help with your balance. Tai chi, a “moving meditation” that includes adjusting the body slowly, delicately, and precisely while breathing deeply, is one exercise to improve your balance.
STAND ON ONE FOOT FIRST, THEN THE OTHER
Hold on to something substantial if you need help at first. Work your way up to balancing without any assistance. Try standing up without using your hands or arms.
WALK FROM HEEL TO TOE
As you walk, place the heel of one foot directly in front of the toes of the other. Your heels and toes should be touching or nearly touching.
Stretching can help you become more flexible. Moving more freely allows you to reach down to tie your shoes or peek over your shoulder when backing up your car.
EXERCISE FOR CALF STRETCHING
Place your back to a wall. Place your feet shoulder-width apart, slightly more than an arm’s length away from the wall. Bend your left knee and take a step forward with your left leg. Bend your right knee slightly, keeping both feet flat on the floor, until you feel a stretch in your right calf muscle. Hold the position for 10 to 30 seconds before returning to the beginning position. Rep with the right leg.
EXERCISE FOR ANKLE STRETCHING
Sit firmly against the edge of a strong, armless chair. Extend your legs in front of you. Fex your toes of the foor and toward you while keeping your heels on the foor. Maintain this position for 10 to 30 seconds. Hold your toes away from you for 10 to 30 seconds.
The Physical Activity Guidelines for Americans recommend that you engage in at least 150 minutes (212 hours) of moderate-intensity aerobic activity every week, such as brisk walking or rapid dancing.
Being active at least three days per week is ideal, but doing anything is preferable to doing nothing. You should also engage in muscle-strengthening activities, such as lifting weights or performing push-ups, at least twice a week. The Physical Activity Guidelines indicate that you practise multicomponent physical activity as part of your weekly physical activity, which includes balance training as well as aerobic and muscle-strengthening activities. If you like high-intensity aerobic activity (such as running), aim for 75 minutes each week.