Exercising is an activity which has no age limit. At every single age, you are permitted to exercise as long as your body allows you to do so. Seniors are typically concerned about their safety when it comes to maintaining their physical fitness. This post aims to debunk some myths about exercises for seniors. The goal is to enjoy peace of mind while exercising to improve your mood, increase energy, lower blood pressure, and maintain strong bones.
Myth 1: Exercising Is Only For Young People.
Seniors with this mindset must understand that not exercising can cause their aging process to pick up pace. Exercising does not have to be a strenuous one, it can come in various forms and pace. If you have not moved your body for a long time or if you have a certain injury, you can find an activity that suits you and begin it slowly. The main objective is to increase your heart rate and sweat it out. Any low impact aerobic activity such as walking or leisure swimming shall do the trick. It is important to realize that people who lead a sedentary lifestyle can develop heart disease more easily, require more doctor visits and depend on more medications.
According to research done by the American Heart Association, seniors between the age of 65 to 74 years are strongly recommended to participate in minimum 2 days of aerobic exercises and 2 days of strength training exercises within a week. If that sounds difficult, you can start slow. Even 5 minutes of walking is a fantastic start. You just have to break out of your inertia.
Aerobic exercises recommended by the U.S. Department of Health and Human Services include
- Walking
- Jogging
- Biking
- Dancing
- Playing golf
- Yard work such as mowing the lawn
- Swimming or water aerobics
- Tennis
- Household chores such as vacuuming or mopping the floor
Muscle strengthening exercises recommended by the U.S. Department of Health and Human Services include
- Carrying groceries
- Yoga and tai chi
- Exercises using exercise bands or weights
- Pilates
- Stretching to wash windows or the floor
- Calisthenic exercises
Exercising does not have to have to be difficult as daily chores are also ways to get your body to move.
Myth 2: I Don’t Think I Am Fit Enough.
You can still exercise regardless of your current size and age. Do not let your mental barrier prevent you from coming out of your comfort zone. Note that exercising is not about sprinting fast like you once did in the past. It is not about speed or endurance, it is simply about getting your body to move.
Exercising is a good tool to lose unwanted weight to feel more energy and confidence. Instead of putting yourself down and not believing that you can change, take the first step to move your body. This can slow down any mental or physical health deteriorations due to aging.
Myth 3: I May Get Injured And Break A Bone Easily.
You will not get injured if you work within your limits and watch what you are doing. Before you begin on your exercise plan, seek a consultation with your doctor. They can recommend activities you can do and tell you which to avoid based on your past and current medical issues. Before you get started, you can also find a physical therapist to demonstrate to you the correct form and posture for safety purposes.
Your fitness is a work in progress and you will get better. A stronger and fitter body means there is a lower chance to get injured. Look at how activities like yoga and calisthenic exercises can improve your balance to help avoid any falls. Strength training can give you more power in your legs to maintain your functional capacity. Your heart will also strengthen to help you to breathe better and pump more blood to your organs.
At times, it is necessary to temporarily halt from any physical activity because of an illness or injury. During the recovery, you can do some light or passive exercises with a physiotherapist. Once determined safe by your doctor, physical activity should be continued at a lower level before moving on to more vigorous exercises.
Lastly, do find community groups like a Senior Health Living Program to meet friends who may enjoy the same activities as you do. Exercising can be fun in groups but there is no issue doing sports on your own too. Start exercising today and inspire someone to do the same! Have faith that if you get moving, you will never regret and look back to the day you doubt yourself.
