Regular exercise, ideally daily, is the most important thing you can do for your health. Short-term benefits of exercise include better mood, better sleep, and hunger control. Over time, they lower the chance of developing heart disease, stroke, diabetes, dementia, depression, and numerous types of cancer.
If you have never been physically active or have never worked out on a regular basis, now is a fantastic time to start. Keeping fit is just as important for the elderly as it is for the young.
Increased heart rate and increased muscle load benefit almost all body systems and promote numerous benefits for physical and mental health. In addition to lowering inflammation, improving blood sugar, strengthening bones, preventing depression, and preventing dangerous plaque development in the arteries, physical activity also helps maintain healthy blood pressure. Additionally, a regular exercise program can improve your sex life, sleep quality, reduce the risk of certain types of cancer, and is linked to longer life expectancy.
Many seniors are reluctant to start exercising because they don’t know what types of exercise and physical activity are effective and safe and they don’t know how much they should exercise. The good news is that any movement is better than sitting still, so there’s no harm in starting with small exercises and gradually building them up to longer workouts. Try to meet (and then surpass) your weekly target of at least 150 minutes of moderate activity if you are unable to begin at that level. While there are many exercise and fitness regimens specifically for adults, you should be physically active throughout the day, whether that’s climbing stairs, gardening, or playing with your grandchildren.
The majority of seniors can start exercising and being physically active without first seeing a doctor, though there are a few exceptions. Make sure to speak with your doctor first if you have a significant medical condition, such as diabetes, high blood pressure, heart or lung disease, osteoporosis, or neurological disorders. People with mobility problems, such as balance problems or arthritis, should also see a doctor.
What kind of work is best?
While there are countless different types of exercise, experts divide physical activity into four broad types, based on what each activity demands of your body and how it benefits you.
Aerobic exercise is characterized by a rapid heart rate. The emphasis is on the heart and lungs, even though the majority of aerobic workouts call for full-body activity. This is because aerobic exercise is typically referred to as “cardio” because it tests and engages the cardiovascular system. Walking, swimming, dancing, and cycling are examples of activities that, when performed with sufficient intensity, will raise heart rate and accelerate breathing. Aerobic exercise burns fat, improves mood, and reduces inflammation and blood sugar.
Two or three times a week is the recommended frequency for strength training, often known as resistance training. Push-ups, sit-ups, abdominal exercises, and exercises performed on resistance machines or with weights or elastic bands help maintain and even increase muscle mass and strength. Strength training helps prevent falls, keeps bones strong, lowers blood sugar levels, and promotes balance.
Do a combination of isometric and isotonic exercises. Isometric workouts that are performed without movement include leg raises and plank rises. It is excellent for enhancing stability and preserving strength. Isotonic exercises require holding the weight through the entire range of motion. Biceps curls, bench presses, and push-ups are one form of isotonic exercise.
Stretching exercises help maintain
