With the arrival of COVID-19 and the efforts to socially distance, it has never been more important to stay in shape at home. Throughout much of the pandemic, gyms have been closed, and people are more reliant than ever on exercising at home and outdoors. This is particularly true for older adults. Strength training helps to maintain healthy bone structures, improve mobility, and prevent falls. In this article, we share seven of the best strength exercises that can be done at home with little to no exercise equipment.
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Dig back into your childhood memory, and you'll recall your mother telling you to stop fidgeting and sit still. (Or maybe you said that to your own kids!) Youth and its boundless energy make young people into seemingly perpetual motion machines. Yet as we age, the inevitable slowdown takes place. We need to consciously make an effort to be active.
The Problem of Limited Mobility
This becomes particularly difficult when mobility becomes limited due to illness or injury. With the onset of disabilities, physical and non-physical such as memory issues, even routine activities become challenging. The temptation to become inactive can be overwhelming.
This leads to numerous health risks. The Centers for Disease Control and Prevention (CDC) states that disabled adults have a threefold chance of experiencing major diseases like cancer, stroke, cardiac issues, or diabetes. On the flip side, the CDC says disabled people who engage in aerobic exercise can cut disease risk in half compared to those who are inactive.
As the temperature drops and the snow falls, it can become easier than ever to want to stay inside. The sun rises later, sets earlier, and it is more difficult to do anything outdoors. However, it is essential to get exercise all year, and we can't afford to take several months off. That cold chill shouldn't get in the way of our physical and mental health during the winter season. To help combat that lazy winter feeling, here are a few strategies to make it easier to stay active all year:
7. Find a Workout Partner
Sometimes it is hard to find the motivation to exercise. A workout partner can help keep you on track. When you are feeling lazy, they can hold you accountable. It can be helpful to have a workout partner to ensure you are doing the exercises correctly and completely. Not only that, but workout partners can make exercising more fun, so it becomes something to look forward to each day, rather than dreading it. Finally, it is safer to exercise with a partner. They can help identify problems and provide help in case of an accident.
All movement should make you feel great during, after, and days later. You might feel that you have worked hard, but you really should not be in pain. Keeping your muscles strong is essential. Muscles are meant to be able to contract and release well to do their jobs effectively and efficiently. Does your workout routine create pain in your body?
Your impression (and frequent pop culture depictions) of yoga might generate images of fit young people performing painful-looking poses. However, older adults can significantly benefit from a wide variety of yoga styles, and it just might be the perfect addition to your fitness routine.
Yoga is not only mentally and physically refreshing and stimulating, but it also helps to maintain proper hormonal balance among many other benefits. Yoga is adaptable to practically any lifestyle and level of fitness. It is also possible to practice yoga at any age, making it an excellent activity for many years to come.
Yoga helps those of all ages develop flexibility and strength. Starting yoga classes as a senior citizen can be intimidating, but that should not deter you from trying it out! To help you prepare for your first senior yoga class, we've compiled a few tips to help you feel ready and understand what to expect.
Assess Your Physical State
Yoga is a great activity to start at any age. However, several movements might not be suitable for people with certain medical conditions. As always, you should consult with your doctor before starting a new exercise. It is worth noting that there many different types of yoga. After you have consulted with your doctor, speak to your yoga instructor if you have a conflicting medical condition, show your reports for him/her. You may be able to create a suitable plan/exercise.
Once you get the green light from the doctor, here are a few of the benefits you can look forward to upon starting your yoga routine!:
Swimming is often considered one of the best exercise options. Typically children from an early age start swimming because it's a fun way to cool down on a hot day. However, swimming also provides a great respite in senior living. For older adults, swimming offers numerous health benefits. A few general advantages of choosing to regularly swim include:
For many older adults, it can be very challenging to stay active and healthy. Health issues can lead to an inability to remain physically stable, which can, in turn, lead to a decline in activity and the ability to maintain a social life. It's essential to try different methods and activity styles to keep the mind sharp and prevent ailments.
Still, many older adults worry about starting a new routine or workout. They may be concerned about the probability of injury or any damage, especially when it comes to a particular exercise or training. Especially is your impression of yoga is those crazy poses you might have seen on television or the internet!
Despite those intimidating images, yoga is an excellent method for seniors to be active and social while taking care of their muscles, bones, and minds. It's appropriate for most ages and can help guide mindfulness, a beneficial tool in battling nervousness or stress. The key is to begin gradually and go at a steady pace to keep up your energy level and endurance. Read on to learn more about some of the benefits of practicing yoga:
Walking could be said to be one of the simplest exercises because it is a normal thing that most people do. We walk from one place to another, to pick up or leave something, to check out something, to get something done, etc. Without even having to put much thought into it, most people walk to accomplish most of their goals. For that reason, we often overlook the healthy benefits of walking. Especially as we age, it is important to work even more walking into our regular routine. Here are six reasons why: