The practice of exercise by the elderly is very important and brings several health benefits, such as helping to maintain or increase muscle mass, maintain bone density, improve balance, coordination and mobility, reduce the risk of falling, and help maintain independence in carrying out day-to-day activities.
However, it is always important to consult a doctor for a general assessment to be carried out, in order to adapt each exercise to the clinical history, such as the presence of cardiovascular or pulmonary diseases. Furthermore, before and after exercise it is important to stretch to warm up the entire body and prevent injuries.
Watch the video below and learn about other benefits of exercise in old age:
The best exercises for seniors include:
1. Walk
Walking, in addition to promoting social interaction, strengthens muscles and joints and improves heart rate. While walking, it is important to keep your back and shoulders straight and wear comfortable, cushioned sneakers, and always maintain the same pace, which should be a little fast, different from the pace you normally walk.
It is recommended to start with short routes and increase the distance until walking for 30 to 60 minutes, about three times a week. Before and after walks, it is very important to stretch to avoid injuries.
Furthermore, to avoid changes in blood circulation, which normally occurs when walking when the arm remains down for a long time, you can choose to keep your arms flexed while walking, as if you were going to run, for example, or walk with a tight grip. a small ball, as this favors blood circulation.
2. Water aerobics
In water aerobics, all the body’s muscles are exercised and the water helps relax joints, relieving pain and developing the body’s strength and resistance. Furthermore, water aerobics improves heart rate and lung health. Discover the main health benefits of water aerobics.
3. Swimming
Swimming is one of the best exercises for seniors because it helps to stretch and strengthen the body’s muscles and joints, without causing injuries or causing a major impact on the joints, which is harmful at this age.
Furthermore, swimming helps to relieve pain caused by arthritis, prevent bone loss and reduce the risk of diseases such as diabetes or hypertension, for example.
4. Squats
With your feet slightly shoulder-width apart, you should extend your arms forward and slowly bend your knees, throwing your hips down and pushing your butt back, as if you were sitting on an imaginary chair, keeping your back straight. . Return to the starting position and repeat 10 times.
In this exercise, it is very important that your knees are never in front of your feet and, therefore, you must push your butt back as far as possible. If you can’t go down very far, you should go down as far as possible and, little by little, go down a little further.
5. Dumbbell biceps curl
Sitting on a ball or armless chair, hold a dumbbell in each hand, with your fingers facing forward, and slowly lift the weights towards your shoulders, keeping your arms and elbows close to your body, slowly returning to the starting position. Repeat 10 times.
Weight training exercises are interesting for strengthening and increasing muscle resistance, as well as improving posture and increasing bone density, making bones stronger and preventing wear and tear and the chance of fracture.
6. Shoulder press
Sitting on a ball or armless chair, hold a dumbbell in each hand and lift the weights until they are at shoulder level. Then, slowly push the dumbbells above your head until your arms are straight but slightly bent, and slowly return to the starting position. Repeat 10 times.
7. Cycling
Cycling is also a good exercise option for seniors because it helps to strengthen joints, especially those in the knees, ankles and hips, as well as helping to strengthen the muscles in the legs and abdomen.
Furthermore, cycling also helps to lower blood pressure and relieve pain caused by arthritis.
8. Pilates
Pilates helps to stimulate blood circulation and increases flexibility and strength, favoring coordination of movements. Additionally, it also helps improve posture and relieve stress.
9. Stretches
Stretching, in addition to improving flexibility and blood circulation, also improves the range of movements, favoring the performance of daily activities such as cleaning the house or cooking, for example.
Furthermore, stretching exercises help to reduce joint and muscle stiffness and prevent injuries. Check out some stretching exercises for seniors.
10. Knee to chest
Lying on the floor, on a small mattress fitness, bend one of the legs close to the chest, hold the knee with your hands and hold for 5 to 10 seconds. Then, switch legs and repeat these movements 10 times.
11. Steps on the step
Place one of your feet on a step or on a stair step and slowly lift the other leg onto the step or the step. Then slowly lower your leg back to the floor. Repeat 10 times for each leg.
12. Yoga
Yoga combines strength exercises with balance exercises, helping to improve posture, stability and flexibility of the body, as well as helping to stretch and tone muscles and relax joints.
Practicing yoga also promotes relaxation, increasing the feeling of well-being and willingness to carry out daily activities.
