Learning how to properly exercise is a lifelong skill. Exercise boosts overall health, reduces the chances of poorer health outcomes and improves physical and emotional wellness.
For those older than 60, it is increasingly beneficial, helping to slow elements of aging and lowering the risk of common conditions like cardiovascular disease, diabetes, hypertension and obesity. It can also lower the risks of falls and help counteract the effects of anxiety and depression, leading to a happy, healthier mental state.
At Sagora Senior Living communities , we know how important wellness is, and the role exercise plays in it. That’s why our communities feature fitness rooms, with exercise classes and other wellness activities .
The Center for Disease Control and Prevention recommends that adults older than 65 exercise for at least 150 minutes each week, with the exercise coming in the form of moderately intense activities. This can be reduced to 75 minutes per week if the exercises are more vigorous, like hiking, running or jogging. Additionally, two days per week should be dedicated to strengthening muscles, and three days each week should be dedicated to improving balance.
Older adults may not be able to go the gym as much, and they may have other factors that limit the intensity of their potential workouts. However, there are exercises that can be done at home, and can fulfill all of the CDC’s recommendations.
Here are a few ways you can get that exercise in while remaining in the comfort of your own home:
Yoga is a great way to build flexibility and overall limb strength, as well as reduce the risk of injury. And you don’t have to twist yourself into a pretzel to do it! Classic yoga poses are easily accessible, whether it be a video or how-to guides on the internet. These basic poses can help reduce tension and improve balance and flexibility.
Improving balance is key to avoiding falls, making yoga all the more beneficial. So, turn on a YouTube video and get out your mat – it’s always a good time to do some yoga!
- Low-impact weight lifting
Low-impact strengthening exercises are a great way to build your strength while keeping your joints from getting injured in the process. Low-impact strength training consists of lifting lighter objects (something as small as a soup can!) or using resistance bands. These are great because they work endurance, strength and flexibility while building smaller muscles in the process.
Some examples of lifts that you can do with a soup can are bicep curls, overhead presses and front raises.
- Standing on one-leg
Standing on one leg is a great way to work a large portion of the body. When you stand on one leg, you are working all the small muscles in that leg as you try to remain upright. As those muscles get stronger and stronger, your balance will improve, and your flexibility may as well. Additionally, this exercise can even work your core as your body tries to stabilize itself.
If you are having trouble balancing, you can start by standing against a wall, or supporting yourself by leaning on a table. As you get stronger, it will come more easily.
At Sagora communities, we know how important it is to live an active, fulfilling lifestyle. That’s why our activity rooms and fitness centers are a center point in each community.
Tour one of our 61 communities today to see the Sagora difference!