Exercises For Seniors
Often, more frail seniors are incapable of tolerating aerobic exercise routines on a regular basis because of their lack of endurance. But while age-related changes in the cardiovascular system obviously have significant effects on performance, it has been estimated that 50% of lost endurance can be related to decreased muscle mass.
The ideal senior exercise regimen includes three components:
Stretching and Flexibility Exercises
Stretching is a key part of any exercise program. It helps your muscles warm up and cool down gradually and it improves and maintains flexibility, prevents injury, and reduces muscle pain and stiffness.
Stretching can also function as a time to pay attention to how your body is feeling. Body and muscle awareness are useful skills that can help mobility and other physical activities.
Yoga or Pilates can provide both useful stretches and strength training. They tend to focus on isolating and developing different muscle groups.
A number of exercise programs focus on core training. The ‘core’ is a term which refers to the set of muscles connecting the inner stomach to the lower back and spine. Since the core muscles are the foundation for all movement and strength, having a strong core helps with all movement and encourages better posture and reduces general muscle pain.
Aerobic and Endurance Exercises
Doctors recommend 30 minutes of cardio exercise each day for seniors. This means getting your heart rate up and breathing faster. Walking, cycling and swimming are all examples of cardio/endurance exercises. If you tire easily, especially if you are resuming a routine or just starting to exercise, it is fine to do three 10-minute periods of exercise daily.
Cardiorespiratory endurance exercise improves the body’s ability to deliver oxygen and nutrients to tissues and remove waste over sustained periods of time. After exercising consistently for a few weeks, you will likely experience an improvement in your ability to exercise and ability to perform everyday tasks without getting winded or tired.