Four types of exercise can help you improve your health and fitness.

Exercise Suggestions

Most individuals concentrate on one form of exercise or activity and believe that this is sufficient. According to research, it is critical to engage in all four forms of exercise: endurance, strength, balance, and flexibility. Each one has its own set of advantages. Doing one kind can help you enhance your ability to do the others, and diversity can help you avoid boredom and injury. You may discover activities that suit your fitness level and demands regardless of your age!

Endurance Exercises for Older Adults

Endurance activities, often known as aerobic exercises, raise your breathing and heart rates. These exercises help you stay healthy, increase your fitness, and execute the things you need to do on a daily basis. Endurance workouts help your heart, lungs, and circulatory system stay healthy. They can also help to postpone or prevent a variety of illnesses that affect the elderly, including diabetes, colon and breast cancer, heart disease, and others. Among the physical exercises that improve endurance are:

  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball

Increase your endurance or “staying power” to keep up with your grandchildren at the park, dance to your favourite songs at a family wedding, or rake and bag leaves. Build up to at least 150 minutes of hard-breathing activities each week. To achieve this aim, try to stay active throughout the day and avoid sitting for lengthy periods of time.

Safety Tips

  1. Warm up and cool down with a mild exercise such as easy walking before and after your endurance activities.
  2. Pay attention to your body: endurance activities should not produce dizziness, chest discomfort or pressure, or a burning sensation in the chest.
  3. Drink plenty of water before, during, and after any exercise that causes you to sweat. If your doctor has advised you to reduce your fluid intake, double-check before increasing your fluid intake while exercising.
  4. Be mindful of your surroundings if you’re planning to exercise outside.
  5. Layer your clothing so that you may add or remove layers as needed for hot or cold conditions.
  6. When riding, wear safety equipment such as a helmet to avoid injury.

Strength Exercises for Older Adults

Muscle strength may make a significant impact. Strong muscles allow you to remain independent and make common tasks such as getting out of a chair, climbing stairs, and carrying groceries simpler. Keeping your muscles strong might help you maintain your balance and avoid falls and injuries caused by falls. When your leg and hip muscles are strong, you are less prone to fall. Weight lifting is referred to as “strength training” or “resistance training” by certain individuals.

Weights are used by some persons to assist them enhance their strength. If you do, begin with small weights and gradually increase them. Others employ resistance bands, which are flexible elastic bands of different strengths. If you’re a newbie, start by exercising without the band or with a light band until you get used to it. When you can comfortably complete two sets of 10 to 15 repetitions with a band or a stronger band (or more weight), add a band or move on to a stronger band (or more weight). At least two days a week, conduct strength workouts for all of your main muscle groups; however, don’t exercise the same muscle group on consecutive days. Here are a few strength-building exercises to get you started:

  • Lifting weights
  • Carrying groceries
  • Gripping a tennis ball
  • Overhead arm curl
  • Arm curls
  • Wall push-ups
  • Lifting your body weight
  • Using a resistance band

Safety Tips

  1. During strength workouts, don’t hold your breath and breathe frequently.
  2. Exhale as you raise or push, then inhale as you rest.
  3. If you’re unsure about a particular workout, see your doctor.

Balance Exercises for Older Adults

Balance exercises assist older individuals avoid falls, which are a prevalent problem with significant implications. Many lower-body strength workouts will also help you gain balance. Exercises for balance include:

  1. Tai Chi, a “moving meditation” that entails slowly, softly, and accurately adjusting the body while breathing deeply.
  2. One-footed standing
  3. The heel-to-toe walk is number three.
  4. The balance walk is number four.5. Get up from a sitting posture and stand.

Safety Tips

  • If you feel shaky, have a solid chair or someone close to grab on to.
  • If you’re unsure about a particular workout, see your doctor.

Flexibility Exercises for Older Adults

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercises include:

  • The back stretch exercise
  • The inner thigh stretch
  • The ankle stretch
  • The back of leg stretch

Safety Tips

  1. Stretch your muscles once they’ve warmed up.
  2. Stretch after completing endurance or strength training.
  3. Don’t extend to the point of pain.
  4. While holding a stretch, try to breathe properly.
  5. If you are doubtful about a particular workout, see your doctor.