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Get Active: Simple Ways to Stay Active as You Age
Aging is more than wrinkles and losing the elasticity of your skin. When you hit old age, your overall body functions start altering, and you are not as agile as you were in your 20s or 30s. But you can be perfectly fit and fine at any age by doing simple exercises. Exercises support the aging process and help you maintain perfect physical and mental well-being.
Here are the most effective exercise to support your aging process:
1. Brisk walking
Brisk walking is quite different from going for a normal jog. There are techniques to master this exercise. A brisk walk is all about maintaining good posture with stretched shoulders and a straight spine. It is a less intense form of aerobic exercise. Brisk walking is much more helpful when compared to normal jogging, as this does not stress your joints much. If you are a beginner, start with 10-15 minutes of brisk walking in a day and steadily increase the time you spend on the activity.
2. Stationary cycling
Stationary cycling is a helpful form of aerobic exercise particularly for those who suffer from osteoarthritis. It places very little stress on the joints as compared to other forms of exercise, making it ideal for the elderly. Take your stationary cycle for a whirl on a lawn or in any calm outdoor setting and enjoy the fresh air while you work up a sweat.
3. Swimming
Aquatic athletics are a fun way to relax muscle tension and ease into exercise. Swimming is also great for elders with osteoarthritis and osteoporosis This is because the water supports your body weight and you may not feel that stressed out at the end. Take weekend lessons and utilize swimming aids if you don’t know how to swim.
4. Squats
Squats are a type of balancing exercise. Elder people may find that they lose their balance with an increase in age. Doing squats every day helps perfect the art of proper balance, and makes it easier for you to find balance in other daily activities as well. However, be sure to watch for your squatting form, as you get favorable results only with favorable form.
5. Tai chi
You might not know this, but tai chi is one of the best exercises for both balance and flexibility. Originating in China, this graceful martial art has quickly gained relevance all over the world for its gentle, healing and often meditative effects on the body. It is a wonderful choice for the elderly, often selected for its simplicity and group format. Join in on a session in the park, or take lessons. Tai chi techniques are available extensively online as well, so don’t miss out on this art form.
6. Arm weights
Looking for upper body strength? Arm weights seem like an obvious choice, but they are mainly for maintaining strong arms, shoulders, chest, and core. Working out with arm weights helps you build these muscle groups and keeps you active while helping to improve dexterity.
7. Yoga
Yoga is not just a trend for millennials, it's also a great way to improve your strength, flexibility, and balance. By doing yoga, you can also improve your focus and mental health. Be sure to practice particularly difficult moves under the guidance of an excellent trainer, as it may become harmful if poses are done incorrectly.
All the above exercises are excellent, easy, and comfortable for older people. We recommend joining your favorite program or perform exercises under the supervision of a licensed trainer. Talk to your doctor and perform the exercises regularly without skipping for healthy aging. HerbsDaily offers a wide range of fitness and wellness products to support healthy aging.
References:
https://www.who.int/teams/health-promotion/physical-activity/physical-activity-and-older-adults
https://www.youtube.com/watch?v=CPU6aqK2-EY&list=PLqAmVfhsW7xPhcySXq63WLcwIIIrXYVJv
https://www.activehealth.sg/read/physical-activity/9-best-exercises-for-the-elderly
