Along with following a healthy diet, seniors need to engage in physical activities or exercise regimens on a regular basis to ensure optimal health. Regardless of mobility, there are many activities older adults can participate in to maintain or enhance their physical fitness. Several options are easily adapted to suit an individual’s capabilities.
This low-impact sport is ideal for seniors who need to protect weight-bearing joints from undue stress. Riding a traditional bike or an indoor stationary version serves as an excellent means of getting an aerobic workout. By boosting their cardiovascular health, older adults also protect their cognitive health by ensuring neurons receive oxygen and nutrient-rich blood flow to the brain. Cycling also strengthens the musculoskeletal system. Seniors can enjoy the activity outdoors and boost their vitamin D levels by getting sun exposure. Riding a stationary bike indoors offers the same aerobic benefits, but the risk of falling or becoming involved in an accident is greatly reduced.
Maintaining good health and balance can help seniors remain safe at home. Many older adults are choosing to age in place, and some need a helping hand to continue living at home safely and comfortably. Luckily, there is professional senior care Scottsdale seniors can trust and rely on.
2. Strength Training
After the age of 35, adults gradually lose up to one-third of their muscle mass if they don’t regularly work to maintain fitness levels. Strength training replaces the loss. Additionally, according to Harvard researchers, strength training is a good way to eliminate abdominal fat, which many believe increases the risk of cardiovascular disease. There are a variety of exercises that require nothing more than a senior’s own body weight to provide the resistance needed to strengthen muscles. Climbing stairs and doing modified push-ups and squats are prime examples. Older adults might want to consider obtaining inexpensive wrist and ankle weights to wear while walking or performing simple exercises.
Swimming is another highly recommended low-impact activity. Moving against the water provides sufficient resistance to increase physical strength and muscle mass. Swimming or participating in a water aerobics class also provides a cardiovascular workout. The warmth of the water increases flexibility, and standing and moving through the water enhances balance. Thus, the activity is a comprehensive means of increasing overall cognitive and physical health.
4. Doing Tai Chi
Falls remain a major risk for older adults. These accidents typically occur secondary to being physically weak and experiencing a loss of balance. The ancient art of tai chi relies on focused breathing and various fluid physical movements to increase muscle strength and balance.
Preventing falls can allow your loved one to continue living at home. Many seniors prefer aging in place over moving to an assisted living facility. If your senior loved one needs assistance to remain safe and comfortable while living at home, reach out to Home Care Assistance, a leading home care agency. Our dedicated in-home caregivers can assist with meal prep, bathing and grooming, exercise, medication reminders, and many other important tasks.
Walking is a wonderful way for sedentary seniors to become more physically active. Older adults can start slowly and gradually increase the length and speed of the walk as they gain endurance and strength. Those who engage in other forms of physical fitness can also walk to vary their daily routines. For seniors who rely solely on walking for fitness, trainers recommended using a pedometer and striving to take 10,000 steps per day.
Aging adults who need assistance and encouragement to stay fit can benefit greatly from the help of an at-home caregiver. If your senior loved one needs hourly or live-in care, Scottsdale Home Care Assistance can help. Our caregivers can assist with exercise and mobility, prepare nutritious meals, provide timely medication reminders, and help with a wide array of other important daily tasks. To schedule a complimentary in-home consultation, call us today at (480) 771-2710.