Exercise is not only recommended for children, teenagers, and adults. The elderly also need to engage in regular physical activity to gain the benefits of exercise, such as a healthier and fitter body. However, due to their age, the proportion of exercise for the elderly is different from that of younger people.
According to the Centers for Disease Control and Prevention, the elderly should engage in moderate-intensity exercise for at least 150 minutes per week, such as 30 minutes daily over five days a week.
So, what types of exercise are recommended for the elderly? Let’s take a closer look at the details below!
The Benefits of Exercise for the Elderly
In old age, the body is no longer as strong as it was in youth. Exercise for the elderly is more focused on maintenance to keep bodily functions intact. There are many benefits of exercise for the elderly, including:
1. Reducing the Risk of Degenerative Diseases
As people age, the risk of developing health issues increases. Common health problems among the elderly include dementia, degenerative diseases such as diabetes, hypertension, osteoporosis, obesity, and heart disease. The benefits of exercise for the elderly include reducing the risk of developing these conditions.
First, exercise can improve heart health. This is because during exercise, body cells require more oxygen to produce energy. To ensure cells receive adequate oxygen, oxygen-rich blood is transported to these cells.
This means exercise can stimulate smoother blood circulation. The blood circulation process involves the heart's ability to pump blood, thereby improving heart health.
Additionally, exercise can increase the burning of excess fat to produce energy, which helps with weight loss and prevents the formation of plaque in blood vessels that can lead to hypertension and heart disease.
2. Improving Sleep Quality
One reason why older adults are advised to keep exercising is that exercise can improve sleep quality. Generally, older adults exercise in the morning when there is sunlight, which is good for the bones. Exposure to sunlight can improve the body's biological clock, which regulates waking and sleeping.
Indirectly, this can improve the quality of sleep for the elderly. Moreover, exercise can reduce stress and anxiety, making the mind more relaxed and sleep more restful.
3. Maintaining Mental Health
Another benefit of exercise for the elderly is maintaining mental health. The tendency to feel lonely and declining health conditions often lead to stress and anxiety among the elderly. Therefore, one way to maintain mental health is through exercise.
According to research, exercise produces endorphins, which can help improve mood and reduce stress and anxiety. This activity can also serve as a bridge for the elderly to socialize with their surroundings, thereby reducing feelings of loneliness.
Types of Exercise for the Elderly
There are many benefits of exercise for the elderly. However, this does not mean that all types of exercise are suitable for the elderly. This is especially the case if the elderly have certain health conditions such as heart, bone, nerve, or joint problems. It is a good idea to consult with your doctor before exercising.
Below are some types of exercise that are safe for the elderly.
1. Yoga
The first exercise for the elderly is yoga. This exercise aims to train mental focus and breathing. Additionally, yoga is beneficial for the mental health of the elderly, helping to reduce the risk of stress and depression.
2. Walking
The simplest and safest exercise for the elderly is walking. The benefits of walking include increasing stamina, burning excess calories, and strengthening the heart. To avoid getting too tired, the elderly do not need to walk too long or too far. Simply walking around the yard regularly is sufficient.
3. Dancing
The next type of exercise for the elderly is dancing. This exercise is very enjoyable because each movement is accompanied by music or your favorite songs. Moreover, dancing is also beneficial for maintaining physical fitness and balance.
4. Stretching
Muscle stretching is best done daily. The purpose is to keep your muscles healthy. Make sure to stretch the muscles in your back, neck, chest, arms, thighs, abdomen, and calves to relax them. Also, stretch your joints to prevent stiffness, such as your hips, shoulders, knees, and ankles.
5. Pilates
Pilates is a physical activity commonly practiced by young people. However, there are now Pilates classes offering specialized training programs for the elderly. This exercise helps improve body balance, muscle strength, and overall stamina.
Nevertheless, not all elderly individuals can participate, so it is advisable to consult a doctor first if you wish to try Pilates.
6. Tai Chi
Tai chi is a type of exercise for the elderly originating from China. The movements resemble regular calisthenics, but at a slower pace. Although classified as a low-intensity exercise, tai chi is beneficial for improving balance, flexibility, and body strength. Tai chi is also good for training focus and helping the body relax.
7. Balance Exercises
In old age, the ability to maintain balance begins to decrease. Therefore, balance exercises are necessary for the elderly to reduce the risk of falling when walking or doing other activities. Balance exercises can be done by standing on one foot or walking on tiptoes. You can also walk backwards and sideways.
8. Gymnastics
If you want to stay healthy and fit, make it a routine to do this type of exercise for the elderly. Gymnastics involves moving all parts of the body, from the neck, arms, to the legs. Besides being healthy, gymnastics can also be made light yet still enjoyable.
Those are the various types of exercise for the elderly that you should know about. Besides the ones mentioned above, other exercises are also safe for the elderly to do. You can choose based on your abilities and health conditions.
To maintain the health of the elderly, light-intensity exercise is not enough. The role of the food and beverages you consume is also crucial. To meet your body's fluid needs, make sure to drink #AQUADULU every day.
As a high-quality mineral water, AQUA is sourced from carefully selected springs and has three layers of protection: protecting the ecosystem of its water source, preserving the natural minerals, and being processed meticulously to maintain its purity until it reaches your hands.
AQUA provides bottled drinking water with mineral content tailored to the body’s mineral needs. Therefore, do not make the wrong choice when selecting drinking water. Always choose mineral water with preserved purity, such as AQUA.
