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The world of fitness is filled with many movements and exercises that benefit different groups of people. Calisthenics is one of the best forms of strength training for older adults as it improves strength, endurance, mobility, and more without having to invest in any equipment! So, if you are thinking of getting started with calisthenics, you are in the right place. Continue reading to learn more about calisthenics and its benefits!
Calisthenics is a branch of fitness that involves using only your body weight to improve strength. Most of these exercises are related to the ways we move our bodies every day. For example, it exercises muscles that contribute to our essential functions such as jumping, pulling, pushing, and much more.
The best part is that you don't need any equipment to start exercising. Mobility, balancing skills, and stretching are vital parts of any calisthenics movement. You can easily do these exercises at home without any hassle.
Benefits Of Calisthenics For Older Adults
Now that you know what calisthenics is, here are the top benefits you can reap from it:
Improves Everyday Movements
As you get older, you might face trouble with everyday movements and functions, including standing up, walking, reaching down, etc. If you want to improve these movements, calisthenics is a wonderful option. The exercises will enhance your mobility and contribute to you looking and feeling healthier.
It will help you decrease the chances of accidental injuries, such as twisting your ankle or putting too much pressure on your back in the long run. So, your body functions will improve as you will face fewer chances of any injury.
Easy On The Joints
Calisthenics is one of the best movement exercises for older adults because it is easy on the joints. It does not put too much strain on your joints, which means you can easily do exercises without causing as much wear and tear to your body. So, you will be less prone to injury and improve your strength at the same time. Once you make it a consistent part of your daily routine, you will notice the benefits in no time. Click here to learn more about low-impact exercises!
Being overweight can cause many problems, especially if you are an older adult. Calisthenics is a great option to contribute to healthy weight loss. You engage many muscles at once, which will allow you to burn calories in no time. Captain Calculator has created a great tool to help you estimate how many calories you can expect to burn from various calisthenic exercises - check it out here!
For older adults, staying healthy is a top priority. By burning calories through the exercises, you can reduce the risk of obesity. As a result, the risk of developing Type 2 diabetes also decreases. The disease commonly occurs in older adults, and one of the leading causes of the onset of Type 2 diabetes is obesity.
One of the best parts about calisthenics is that you can perform it at home. The exercises don't require any equipment such as dumbbells, pull-up bars, and much more. If you have the space at home, you don't even need to join a gym!
You also don't need to hire a trainer to learn the exercises because this form of exercise mimics your everyday body movements. So, you can readily find simple exercises on the internet.
Since no equipment nor trainer is required for calisthenics, it can be performed entirely for free. All you need for calisthenics is a little space in your home where you can perform the movements.
That being said, if you feel unsafe exercising alone or want to make the most of your workouts, hiring a professional to assist can be a great idea!
Besides that, calisthenics can also help you to sleep better. The movements relieve muscle tension and ensure that you don't suffer from spasms while trying to sleep. Calisthenics is also best for improving heart health as it covers the basic cardio needs by improving blood flow to muscles.
A great thing about calisthenics is that it includes highly customizable movements. All you need is to be aware of your body movements. Using this knowledge, you can perform the exercises that you're comfortable with.
The calisthenics workout doesn't require demanding movements, nor do you have to follow the same rules as an intense workout. For example, if maintaining the position in pushups is difficult for you, no need to worry. That is because you can keep your knees on the floor. This will allow you to benefit from the exercise without straining yourself.
Calisthenics Exercises For Older Adults
If you wish to improve your life by doing calisthenics, here are two examples of exercises that you can follow. These beginner-friendly movements will help you get your daily fitness dose without stressing your body:
As an older adult, it may be hard for you to perform regular squats. A chair squat is an alternative that you can perform. All you have to do is keep a chair behind you and stand upright. Then, bend your knees until you graze the top of the chair. After that, you should maintain the position for 3 to 5 seconds and return to the standing position.
This is an adjustable and easy exercise. First, you have to stand in front of a wall with a bit of a gap in between. Then lean forward to the wall and let your heels raise.
After that, push against the wall with your palms to return to the original position. For easy performance, you should ensure that the gap between you and the wall is small.
Want more exercises? Check out our post, 7 Strength Exercises to Do at Home With Minimal Equipment!
Make the activities a part of your daily life and see how your life and health change for the better. Let us know in the comments below - what is your favorite calisthenic exercise?