It is common knowledge that everyone, at any age, benefits from daily exercise. Exercise becomes increasingly more important as we become older. According to the National Institute on Aging, there are multiple reasons why seniors should incorporate exercise into their daily lives.
These reasons include:
Increased strength and endurance
Improves mental and physical acuity
Long-term health benefits
If you are new to working out, the National Institute on Aging recommends incorporating exercise slowly into your daily life. They suggest setting short-term goals as you become more comfortable integrating physical activity into your daily schedule. NIH Senior Health strongly advises safety first, and recommends you consult with your doctor before starting an exercise program. You may also want to consider obtaining a personal trainer to help you get started.
NIH Senior Health explains that there are four essential types of exercise, and it is important to incorporate all of these to achieve the most beneficial results. Your exercise program should consist of activities that enhance endurance, strength, balance, and flexibility.
Endurance exercises help to build your cardiovascular health and increase your heart rate. NIH Senior Health advises you to begin slowly with 5 minutes of activity at a time. Eventually, you will want to increase your endurance to at least 30 minutes to achieve the most benefits. Endurance exercises include walking, jogging, swimming, or any other activity that increases your heart rate.
Strength exercises are important to build muscles. Some of the following strength building exercises recommended by NIH Senior Health include: Arm curls Chair Dips Seated Rows with resistance band Toe standsAccording to the National Institute on Aging, each year more than one-third of people age 65 or older suffer from falls or fall-related injuries. Therefore, balance exercises are increasingly important for seniors. NIH recommends some of the following balance exercises: Standing on one foot Side leg raises Walking heel to toeFinally, stretching exercises provide flexibility to help give you freedom of movement. Some flexibility exercises recommended by NIH Senior Health include: Neck stretch Shoulder stretch Back stretch Hip Stretch