breaking news What are the best exercise routines for people over 65?
For many of us who are 65 or older, finding the best ways to exercise can be a real challenge. Only a few years ago we could continue doing the same forms of exercise that we always had. As a result, it becomes less possible or advisable.
- You used to run the streets near your home, but now it’s too hard on your knees.
- You used to play tennis, but now it’s too hard on your knees too.
- You used to do martial arts, but now it’s too hard for your whole body.
- You used to do a lot of strength training, but now your back is too prone to injury.
- So what are you supposed to do to maintain an exercise routine?
According to the National Institutes of Health (NIH), older adults should do exercises that address these four areas:
Additionally, a growing body of research reveals that moderate weight and resistance training can help people retain muscle mass as they age.
What are you going to do now to keep your body moving?
Forms of exercise to continue or add in your later years
This is the most natural form of exercise to add or augment over age 65. Since you’re probably already walking every day as you manage your daily routines, it’s simple to elevate walking to a fitness activity.
Equipment: Don’t overlook the need to buy supportive walking shoes that won’t chafe or chafe your feet. Also, if you walk several times a week or more, remember to replace your walking shoes about every three to six months. Even shoes that still look new can lose their ability to support, cushion and protect your feet.
Cycling on the road or on exercise bikes
Cycling, a low-impact form of exercise that does not strain the knees or ankles, is an excellent form of exercise for seniors. Because road cycling poses a risk of falls or traffic accidents, exercise caution or join a cycling group where you go for rides in the company of other cyclists. Or opt for using exercise bikes at a gym or at home.
Equipment: Good bikes for the road, which cost between $500 and $3,000 or more, can be a good investment if you are trying to ride a bike and are seriously considering cycling as a form of exercise. If you decide to cycle indoors, you can limit your expenses by joining a gym. Another option is to rent or finance an exercise bike for your home.
Water exercise, such as cycling, is another form of low-impact exercise that is widely favored by people entering their medicare years. You can start slow with short strokes and comfortably increase the intensity and duration of your strokes. Are there any disadvantages or dangers to swimming? Very little. Some people report an increased susceptibility to colds. A very small number of people report that exposure to chlorine can irritate their eyes or nasal passages. But these problems are very rare. This helps explain why so many seniors find swimming to be an ideal form of exercise for them.
Equipment: There is very little to buy other than a quick-drying bathing suit. Some people report that they enjoy swimming more if they wear a face mask and snorkel, which eliminates the need to twist their head and neck to breathe while swimming. Other serious swimmers like to wear fins, which can increase the effort and intensity of swim laps. But this equipment, if you choose to use it, will only cost around 50-60 dollars. The cost of joining a facility that has a lap pool is another consideration to keep in mind, but reasonably priced facilities can likely be found not far from where you live.
There are many different styles of yoga. Some are very gentle, low effort forms. Others are more intense. But many seniors report that yoga, with its stretches and varying levels of effort, is an ideal form of exercise. If you already belong to a gym or an organization like a Y, chances are that introductory classes are offered there. You might also discover that there are independent yoga organizations near you. There are very few dangers in starting to practice yoga, but it’s a good idea to visit a class before signing up.
Equipment: You can start classes at your local health club or Y without investing in trendy yoga clothes – in most cases, you can just wear sweats or workout clothes. If you’re getting more serious about yoga, you could buy yoga clothes, which are stretchy and designed to allow you freedom of movement. You may also consider purchasing your own yoga exercise mat, although it may be available for free at your Y or other facility. Many yoga enthusiasts feel that using their own mats protects them from germs that could be transmitted by mats that other students have used.
This gentle and slow traditional Chinese martial art has gained great favor among the elderly, some of whom once practiced more intense martial arts. If you belong to a gym or a Y, chances are they have Tai Chi classes that you might want to try.
Equipment: There’s really nothing to buy, as you can start and continue classes while wearing regular workout clothes.
Work with a personal trainer
Chances are your gym or exercise center will offer you the option of working with a personal trainer who can help you determine your fitness level and recommend exercises and routines that will work for you. better. You can either meet with a personal trainer for a few initial evaluation sessions or continue training on an ongoing basis. Most seniors are looking for friendly trainers who are flexible and able to adjust routines to accommodate any physical limitations or concerns.
Equipment: There’s nothing to buy beyond your regular workout clothes.
Resistance Band Exercises
Resistance bands, which are like giant rubber bands, allow you to engage in a form of exercise that resembles weight training. But using resistance bands is better in many ways. They’re lightweight, can be stored in a dresser drawer, and don’t require a weight room. All you need to do is loop one end of a resistance band over a secure doorknob and perform arm curls, arm raises, and other simple exercises that you can find out by searching online. Additionally, many resistance band sets come with brochures describing the exercises. The only danger of using resistance bands is that you have to be extra careful to make sure you’ve attached them to sturdy, study doors. (A strip that comes off or pulls a doorknob from a door can hurt you.)
Equipment: Local big box retailers have resistance bands in stock, or you can buy them online.
We had to include that among your options, didn’t we?
Pickleball, a game that combines elements of tennis, table tennis, and paddleball, is taking America by storm. It is something of a craze among seniors as it offers fun and competitive or tennis with less tension or effort. You will see people playing in the park. Your city probably has pickleball leagues. When you go to resorts for a vacation or take a cruise, you will have the opportunity to play.
Is pickleball a good game for you as you enter your Medicare years? Probably. But be aware that, like tennis, pickleball can put pressure on your knees, ankles, and muscles. So be sure to stretch your muscles before you hit the pitch.
Equipment: A pickleball racket can be purchased for as little as $12. Or if you want, you can spend more on something a little fancier. A pack of pickleballs, which are kind of like little skinless rubber tennis balls, can be purchased for $10. There’s a lot to love about pickleball, as many people have discovered. If you try it, you might like it. This might be just the game for you!