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4 Exercises to Help Older Adults Stay Healthy

Posted by HarborChase on Feb 8, 2019 8:00:00 AM

HarborChase Senior Living Senior Exercises

At HarborChase, we value health and fitness. We know that as a senior, exercising and staying healthy isn’t exactly easy. There are many exercises that seniors may have done earlier in their lives that they are unable to do once they grow older. Exercises for older adults can vary in difficulty and effectiveness because the capabilities of each senior can be different from one another. Although the specific exercises may vary, there are clear categories that each activity falls into.The four major categories of exercise are aerobic exercises, strength exercises, balance exercises, and flexibility exercises. Although each type is very different from one another, combining all four of these can prove to be a beneficial blend of activities for seniors.

Aerobic

According to Medline Plus, aerobic exercises increase your heart and breathing rates. The purpose of doing aerobic exercises is to strengthen the heart and improve one’s endurance. Seniors can enjoy doing these exercises, as many seniors tend to have heart and breathing problems later in their lives. Some examples of aerobic exercises are:

  • Walking, jogging or running
  • Swimming
  • Biking

Strength

The second category of exercises that is important for any senior is strength training. As people grow older, it is common for them to lose strength in the bones and muscles. Over time, people with weaker muscles begin to have hardship moving or lifting things that were never a problem before. With the help of a few simple strength training techniques, it’s possible to maintain muscle and mitigate the loss of strength. Some common strength training exercises are:

  • Lifting light weights
  • Using resistance bands
  • Assisted squats, lunges, and rows

Balance

Balance exercises can be vital to a senior’s safety. Maintaining balance is important as a senior because it can prevent serious injuries and allow for increased mobility. Many seniors that have weak balance have to use aids to walk, such as canes. While this isn’t always bad, it’s much better to have great balance! There are plenty of useful balance exercises, but here are a few:

  • Assisted leg raises
  • Walking heel to toe
  • Knee marching

Flexibility

Increasing one’s flexibility is not always thought of as being of the utmost importance. It turns out; flexibility may be much more critical than many seniors believe. Improving flexibility can allow seniors to complete daily tasks such as getting dressed, reaching far objects, and bending down much more comfortable. Seniors that are flexible also tend to feel much more limber and healthy than seniors who have trouble stretching their muscles. Flexibility can improve in a multitude of ways, including doing exercises such as:

  • Neck side stretch
  • Tricep stretch
  • Standing quadriceps stretch
  • Ankle circles
  • Toe touches

READ: 5 EXERCISE TIPS FROM A HARBORCHASE ACTIVITIES DIRECTOR

 

senior-woman-exercising-with-weights-PRXWAM6Although some exercises may be challenging for seniors, many of the activities listed above are safe for most seniors to perform. Doing exercise on a daily basis can improve one’s health. Before performing any exercises that may be hazardous for seniors, we recommend consulting a physician for professional advice.

Once you complete the mentioned exercises over some time, it is common to notice an improved mood, balance, strength, and flexibility. Try out these exercises for seniors and start getting active!

 

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Topics: Health Habits, HarborChase Senior Living

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