It’s easy to imagine that as we age, our physical abilities decline. And maybe there’s nothing we can do about it.
Our bodies do age, but I hate to admit it, but my back pain absolutely It got worse as we got older—that doesn’t mean we can’t exercise.
Older people, in particular, may approach exercise with anxiety. But in fact, there are exercises for older people that improve not only strength but also balance.
What is the best exercise for older people?
according to CDCOlder adults need 150 minutes of moderate-intensity activity per week, such as brisk walking, or 75 minutes of vigorous-intensity activity per week, such as hiking or running.
In addition, older adults should do strength training twice a week and balance-improving activities three times a week.
Why do older people need exercise?
according to Survey conducted in 2018Exercise is essential for older people not only to improve muscle strength, but also to maintain balance.
The study found that exercise “contributes to the maintenance of quality of life, health and physical function, and can contribute to reducing falls in older adults in general, especially those with medical conditions.” . Researchers found that a participant’s falls were reduced by 21% when he completed balance activities for three or more hours a week.
The researchers also concluded that exercise in older adults may reduce cardiovascular mortality and benefit brain centers that “support executive control.”
Note, however, that researchers recommend that older adults stay active for at least six months to “maintain a high level of cardiorespiratory fitness.” The researchers noted that this level of physical activity may also be necessary for balance exercises.
How much exercise do older people get?
according to Survey conducted in 2012Exercising more than 7.5 hours per week can be detrimental to your health. The study found that strenuous exercise “may be associated with coronary artery calcification, diastolic dysfunction, and stiffening of the aortic wall,” although “this concept is still hypothetical.” ‘, ‘There are some discrepancies in the reported findings’.
It’s worth noting that this study didn’t look at older people, but it’s fair to say that the negative effects of excessive exercise have similar effects on older people.
Exercises that seniors can do at home
To maintain both strength and balance, older adults should participate in low-impact strength training twice a week.according to todaystrength training for older adults can prevent the loss of bone mass “necessary to prevent osteoporosis and other major health problems.”
Today we advise older people to do the following exercises:
dead bug
According to Today, dead bugs help build core strength without straining your joints. Lie on your back and make sure your back and shoulders are always flat on the ground. Then lift your hands over your shoulders as you lift your legs and bend your knees. Squeeze your core and lower the opposite leg and arm to lift them off the floor. Repeat on the other side and repeat 5 times.
groot bridge
Per today, glute bridges are great for targeting the glutes that “hit the quadriceps and hamstrings.” Start by lying on your back with your feet on the floor, with your knees bent. Keep your arms flat at your sides. Then press your heels down to lift your hips and squeeze your buttocks upward. Slowly return to the starting position and repeat 10 times.
seated overhead press
It’s very simple. All you need is light dumbbells and a chair. Sit in a chair with your back straight and your core engaged. Hold a dumbbell in each hand and carry it over your shoulder. Make sure your palms are facing outwards. Keeping your wrists straight, push the dumbbells up into a straight line. Slowly lower the dumbbells and repeat 10 times.
chair calf raise
This is another easy exercise that only requires a chair. Stand with your hands on the back of your chair. Shift your weight onto the balls of your feet and lift your heels off the ground so all your weight is on your toes. Descend slowly and repeat 10 times.
body weight squat
As today As you point out, lower body strength is crucial for your daily routine. Simple bodyweight squats on a chair are a great way to build strength. Place a chair behind you and place your feet in a wide enough apartment. Strengthen your core and squat with your chest up. Slowly move down until your thighs are as parallel to the floor as possible. Push your heels up to stand up. Repeat this exercise 10 times.
wall push up
Think of wall push-ups as the less impactful cousins of traditional push-ups. It’s a great way to build upper body strength without putting any physical strain on it. Start by standing in front of a wall at arm’s length. Place your hands on the wall slightly wider than shoulder width. Keeping your leg straight, take a step back with your weight centered on the ball of your foot. Activate your core, keep your body straight, and slowly lower your chest to the wall. Push back and repeat 10 times.
If possible, consider practicing stress fitness
As Longevity Experts Say CNBCstress fitness may be the key to living longer and preventing your body from “aging rapidly.”
What is stress fitness?
According to CNBC, “Stress Fitness is a way to get your body in shape with short bursts of stress.” 2018 surveyshort-term stress “can be used clinically to safely and effectively enhance immune protection and to functionally enhance mental and physical performance.”
Furthermore, per CNBCstress fitness “can improve the health and regenerative lifespan of cells rather than slowly wearing them down”.
How can I practice stress fitness?
As longevity expert Elissa Epel, PhD, told CNBC, there are several ways to incorporate stress fitness into your life.
High Intensity Interval Training (HIIT)
Epel recommends completing a HIIT routine for a total of seven minutes. HIIT exercises include:
- board.
- jumping jack.
- high knee.
- push ups.
- jump squat
- burpees.
- side plate.
Do HIIT exercises for 30 seconds, then rest for 10 seconds.
Keep in mind that HIIT exercises typically require a certain level of fitness. “Find your limit in intensity at a speed that feels uncomfortable or painful,” Epel advised.
But if you’re not quite there yet, Epel recommends starting with “something close at hand,” such as a brisk walk outdoors.
take a cold shower
This is probably the easiest stress routine to implement, depending on your cold tolerance.according to CNBC“Studies show that taking a quick cold shower can reduce inflammation, prolong life, and improve metabolism.”
But don’t overdo it. No more freezing cold showers for 15 minutes. Instead, Epel recommends cooling the dial after a hot shower. See how long you can endure.
As Epel recommends, “Push yourself to the limit like you would exercise, then relax.”
try heat exposure
Under the right circumstances, exposure to heat can “provide positive stress.” CNBC.
More research is needed, says Epel, but “some studies have found an association between sauna bathing and a lower risk of cardiovascular problems and inflammation.”
Epel recommends sitting in the sauna for at least 30 minutes, as the sauna gets your heart rate up. If you go to the gym, chances are you can use the sauna there.
But before trying stress fitness or any other fitness routine, Epel recommends consulting with your doctor first.
