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Staying Active in Your 60s And Beyond
Many older adults may consider regular physical fitness as an activity more suited for the youth. However, keeping active is essential for all ages. As studies show, it’s imperative for those in their 60s and beyond to exercise for 30 minutes up to five days a week in order to maintain an independent lifestyle.
If you’re a senior looking for exercise ideas, opt for gentle to moderate routines that’ll help improve your overall wellness and reduce the possibility of injury. Use these tips to plan a fitness schedule without over-exerting yourself. Of course, consult your doctor first to ensure these workouts do not trigger or interfere with medical conditions.
Go for long walks
Although walking is not a high-intensity activity, it can provide similar health benefits to running. In seniors particularly, walking promotes cardiovascular fitness and is easy to develop as a long-term regime. Regular walking can lead to a longer lifespan as it lowers the risks of diabetes, high cholesterol, high blood pressure and stroke. It also fights weight gain and reduces arthritis pain.
Give cycling a try
You make not look at a bicycle and correlate it with a mental stimulus. Yet, cycling increases blood flow to the brain and has been shown to improve cognitive functions, especially those that weaken with age. Even half an hour on a stationary bike can help stimulate memory as well as reasoning and strategising abilities. Additionally, cycling serves as a great routine for those who want to work on their strength and balance. If cycling outdoors, choose a route on level ground. Pedal up the fun by using it as an opportunity to bond with the grandchildren on their neighbourhood rides.
Stay calm with tai chi
As a low-impact, slow-moving, meditation-centric form of exercise, tai chi is the ideal physical fitness activity for seniors. This Chinese practice focuses on the mind while incorporating relaxing movements. Its incredible health advantages include sharpened mental concentration, lower-body strengthening (as well as increased balance in the knees and ankles), management of arthritis pain and reduction of bone loss and blood pressure. As it helps release endorphins, it’s considered good for stress-relief and boosting energy.
Keep the beat with dancing
For those who have a sense of rhythm, dancing is a wonderful, upbeat way to unwind and boost fitness. As you learn an invigorating new technique, you work on your coordination, build muscle mass and improve endurance and flexibility. Often a community activity, it allows you to form social bonds as well as deal with anxiety and loneliness. While fostering a creative environment, dancing encourages feelings of positivity, can slow down mental decline and, in certain instances, facilitate better communication in patients with dementia.
Swim into fitness
Swimming is a full-body workout that allows you to get into better shape without putting pressure on the joints. It helps stretch various parts of the body and is also effective in increasing the flexibility of your hips, legs, arms and neck, while alleviating backaches and correcting posture. It makes your heart stronger, and, as a sport that engages the core, it helps to fight belly flab while providing overall muscle tone. Apart from doing laps, opt for water resistance routines which are interesting alternatives to strength training with weights.