In a generation where pills and formulas are often preferred to physical exercise and hard work, fitness programs don’t impress many people, especially older adults. So it’s not uncommon to find seniors confined in their homes, sleeping or watching TV all day. Unfortunately, experience has taught us better and everyone now knows how important it is to flex the muscles from time to time.
If you’re an older adult and want to live without many health problems, then in addition to feeding well and having enough rest, you need to exercise often. This is because certain medical conditions like arthritis, diabetes and heart disease usually associated with people above 65 years can be avoided through increased activity levels.
Besides disease prevention, participating in exercises and increasing your level of physical activity will go a long way to improve your well-being. It has been gathered that over 3.2 million deaths that occur all over the world are as a direct result of inactivity. At the same time, it has been reported that older adults who exercise more regularly tend to live longer than those who do not.
By engaging in moderate to vigorous level of physical activities at least five days every week, you are likely going to experience a great improvement in your health.
So how exactly do you go about it? What kind of exercises can be tailored to meet your fitness needs as an older adult?
Below are some helpful things you can do to increase your activity level as a senior:
A good way to effectively warm up and cool down your body is brisk walking. Brisk walking helps to loosen your muscles and reduce soreness. And since it involves less speed, you can consider it to be the perfect lower intensity activity for older adults.
Brisk walking can also help you avoid injuries and enhance your aerobic system. However, in order to derive optimum benefit from it, it should accompany a major exercise such as jogging or light weight lifting.
Do some outdoor fitness
Outdoor fitness exercises are not only for the young bloods. Looking old doesn’t always have to come with a damaged physique. Even as a senior you can engage in some fitness exercises to build your muscles.
With the right equipment as your guide, you can effectively strengthen and define your muscles. However, with the wrong one you could end up sidelined for a while from injury.
The Pro outdoor fitness equipment is a good example of a fitness facility developed to build strong muscles in adults.
Do some chores
It is common for older adults to sit all day and not be allowed to do anything in the house. As reasonable as it is not always the best plan. In fact, seniors can be allowed to do any chores as long as it doesn’t require a lot of physical effort.
Some daily chores such as cooking, shopping or cleaning the house don’t take much energy and time. And the effort you put in towards doing them isn’t really enough to increase your heart rate.
However, they’re still important for breaking up the long hours spent sitting and watching TV.
Get a dog
The saying that a dog is a man’s best friend is also true for a woman. Though it sounds odd, but having a dog as your buddy can help increase your activity level as a senior. You might ask how?
By wearing an activity monitor to track the movement of your dog, you will find yourself walking and taking many more steps every day.
As a cardiovascular exercise, walking is great for improving your physical and mental health. And having a furry friend is a good way to make sure you put your legs to work more often.
Join a Fitness Program
Chances are that you might not be able to take a brisk walk or spend time with your furry friend on the track if you live in an area where traffic or lighting is an issue. Even during cold seasons, the tendency to stay out because of an exercise is very slim.
However, by joining a lost-cost fitness program, you can still keep up with a bunch of hacks for older adults. You will hours each week doing various exercises under the guidance of an instructor. Perhaps, this is the best way to get to ensure you’re getting the right dosage of workouts every week.
About the author: William Benetton is a traveler and writer. He loves writing on many kinds of sport and tourism. Also, last few months he passionate about web design and here you can see one of his best design. He can’t imagine his life without sport, travel and morning coffee.