Most people tend to focus on one type of exercise or activity and think they are doing enough. Research shows that it's important to perform all four types of exercise:endurance, strength, balance and flexibility. Each has different benefits. Doing one type of exercise also improves your ability to do others, and diversifying your exercise helps reduce the risk of creating boredom and injury. No matter how old you are, you can find an activity that meets your fitness level and physical needs!
1. Endurance Training for Older Adults
Endurance exercises, often referred to as aerobic exercises, increase your breathing and heart rate. These activities help keep you healthy, improve your fitness, and help you accomplish the tasks you need to do every day. Endurance exercises can improve the health of your heart, lungs, and circulatory system. They can also slow or prevent many diseases that are common in older adults, such as diabetes, colon cancer, breast cancer, and heart disease. Physical activities that build endurance include:
l?brisk walking or jogging
l?yard work (mowing the lawn, raking the lawn)
l?dancing
l?swimming
l?biking
l?stair climbing or hiking
l?tennis or basketball
Safety tips:
Warm up and cool down by doing light activities such as an easy walk before and after endurance activities;
Stop endurance activities immediately if they cause dizziness, chest pain, stress, or a feeling of heartburn;
Always drink water when doing any activity that will cause you to sweat;
Increase or decrease your clothing depending on how hot or cold the weather is;
To prevent injury, use safety equipment, such as a helmet when riding a bicycle.
2. Strength training for seniors
Your muscle strength makes a big difference. Strong muscles help you stay independent and make your daily activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help you maintain your balance and prevent falls and fall-related injuries. When your leg and hip muscles are strong, it greatly reduces the likelihood of falling. Try to strength train all of your major muscle groups at least 2 days a week, but do not train the same muscle group 2 days in a row. Here are some examples of strength exercises:
l?Lifting weights
l?Wall push-ups
l?Using resistance bands
l?Pushing/carrying loads
Safety Tips:
Don't hold your breath during strength exercises, breathe regularly.
Exhale when you lift or push and inhale when you relax.
If you're not sure if you can do an exercise, talk to a medical professional.
3. Balance Exercises for Seniors
Balance exercises help prevent falls, a common problem for older adults that can have serious consequences. Many lower body strength exercises will also improve your balance. Balance exercises include:
l?Tai Chi standing on one foot
l?Heel walking
l?Balance walking
l?Half squatting
Safety Tips:
If you feel unsteady, have a sturdy chair nearby or someone to hold on to.
If you're not sure about an exercise, talk to a medical professional.
4. Flexibility training for seniors
Stretching exercises can improve your flexibility. Flexibility exercises include:
l?Backward stretching exercises
l?Inner thigh stretches
l?Ankle stretches
l?Back-of-leg stretches
Safety Tips:
And when you're warming up your muscles, remember to stretch. afterward, remember to stretch.
Remember to stretch after endurance or strength training.
Do your best and don't push yourself too hard.
Always remember to breathe normally while stretching.