Exercise and seniors is an issue that ha become a more important issue in recent years. Once thought that as we age exercising was less important due to the physical limitation of seniors as they age. The benefits of exercise for the senior community as a whole have grown in popularity. Understanding what the Best Exercises for Seniors can be difficult, but with the help of train professionals.
Melissa P and Vicki B taught the residents with the help of YouTube. We taught them the moves 2 times and then we did the whole thing. We are already looking for something new for next month. Make sure to check back and see what our next dance/exercise is.
Golf is a wonderful sport, and literally, millions of senior citizens enjoy and benefit from it. The advantages range from the physical improvements it can make in one’s life to the social aspects of playing with like-minded people. The average golfer walks four miles on an eighteen-hole course. In addition, golfers use a variety of muscles as they negotiate the diverse terrain. The golf swing alone promotes core muscle strength in important regions of the body. Socially, golfers benefit from interaction and competition with a diverse group of people, and it certainly provides a reason to get up early and enjoy the day. Lastly, it creates recurring events to look forward to.
P.S. Golf enables players to use a high level of strategic thinking, which helps keep their brains fit and active.
Swimming is an excellent exercise option for seniors. There are studies showing that the benefits of swimming can help reduce the risk of falls. That can’t be said of walking, which is the most common form of exercise in which senior citizens participate. Swimming develops strong and stable core muscles, which are necessary for good balance control. This is an important factor in protection against falling. Swimming is a low-impact exercise with little risk of injury, and it involves all muscle groups. You can water-walk, which is good for your posture. Water-jogging gets your blood flowing and your heart pumping, as does resistance kicking. Leg swings work your legs and your core muscles.
P.S. Swimming is extremely gentle on joints, making it a good exercise choice for people with arthritis and osteoporosis.
Tai Chi is an ancient Chinese practice that combines movement with meditation. It is a martial arts form of slow and gentle actions, many of which are based on animal movements. Tai Chi is regularly practiced by senior citizens in China, where many enjoy it on a daily basis to improve balance and strength. Used as part of a morning routine that has become a significant element to achieving and maintaining a good quality of life. An important aspect of Tai Chi is paying attention to the breath, which becomes part of the meditation process inherent to the routine. The mind and body relax and enjoy the circular movements. It also opens one up to sensations that the body may be experiencing.
P.S. In 2016, the Journal of the American Geriatrics Society published a study that recognized reliable evidence that Tai Chi significantly reduced the rate of falls.
Physical Activity for Older Adults
For the first time in a decade, the U.S. government has updated its recommendations for regular physical activity. While the guidelines continue to suggest that adults get at least 150 to 300 minutes of moderate-intensity exercise weekly, there are new suggestions for adults age 65 years and older. The report now advises that the time older adults allot to exercise includes multi-component activities, encompassing balance training, aerobic exercise, and muscle strengthening (all of which factor into preventing falls). The report went on to point out that recreational activities such as dancing, yoga, tai chi, gardening, or sports often incorporate the multiple types of activities needed. Even walking stairs instead of taking the elevator or escalator contributes to weekly activity.
P.S. Brisk walking, swimming, and cycling are considered moderate-intensity activities.
Health Measurements of Long-Time Exercisers
individuals in their 70s who have been exercising regularly for decades have effectively turned back the clock.
When it comes to assessing their physical health, individuals in their 70s who have been exercising regularly for decades have effectively turned back the clock. According to a recent study comparing the health measurements of long-time exercisers in their 70s with those of their more sedentary peers and with the measurements of healthy people in their 20s, the septuagenarian exercisers had hearts, lungs, and muscles that were in equivalent shape to those of people in their 40s. This finding is based on measurements of heart and lung capacity, as well as muscle fitness. This accumulated health benefit is largely borne of the fitness boom of the 1970s, which saw both men and women regularly engage in running and tennis.
P.S. Any type of exercise (particularly daily exercise lasting 30-35 minutes) is better than sitting on a couch, and it is never too late to begin exercising.
