Physical fitness is a necessity, no matter what your age is. It’s a good thing that children have endless energy and enjoy running around is one way for them to exercise. However, as people grow older, some later find exercise to be a chore. While some people enjoy exercise, others steer clear of it since it requires commitment, consistency, and perseverance.
People who have accustomed themselves to a sedentary lifestyle find it more challenging to start an exercise regime in their later years. Still, exercise is vital to live a full life for one’s remaining years. An inactive lifestyle makes simple movements almost impossible, which has its deteriorative health implications.
Elderly people should still exercise since it can help them retain an active lifestyle. Exercise will improve their ability to climb stairs, lift shopping bags, and stand for longer durations, among other benefits. No matter how old you are, it is never too late to start an exercise program.
Here are five fitness tips for seniors over the age of 75.
1. Get Medical Clearance
It is vital for seniors to obtain medical clearance from their doctor before embarking on any exercise regime. Pre-existing conditions such as arthritis, lung disease, joint replacement, congestive heart failure, osteoporosis, or diabetes require safety exercise guidelines. The medical check-up would be an excellent time to get advice on safe exercise durations and exercise types for specific needs. For instance, swimming may be beneficial to one but too strenuous for another.
2. Cardiac Conditioning
Seniors need to increase their heart capacity, more so if they are living a sedentary lifestyle before they go on an exercise schedule. Increased cardiac capacity minimizes the risk of conditions like depression, cancer, and diabetes. Aerobic exercises are great energy boosters and increase endurance, thus improving cardiac ability. These involve moderate activity like bike riding, brisk walking, dancing, hiking, doubles tennis, or pushing a lawnmower.
3. Exercise with Caution
Elderly people should pay attention to their bodies once they start their exercise journey. They should note their unordinary aches and pains. Seniors should slowly integrate different exercise levels to strengthen their muscles at a safe pace. It is essential that their exercise routine is a balance between moderate and vigorous intensities to yield significant health benefits.
4. Integrate Good Nutrition
Jane Byrne, project manager at Firstcare, notes that, “Regardless of age, maintaining acceptable nutrition practices is vital to good health. Seniors must integrate good nutrition with an exercise regime to ensure that their body performs at maximum.” Frequent consumption of fruits, vegetables, whole grains and lean proteins ensures your body gets the energy it deserves. Don’t forget to stay hydrated by drinking lots of water.
5. Get an Exercise Buddy
Elderly people should avoid being alone for long periods. Getting an exercise buddy will allow them to have someone who can call for help if ever the need arises.
Regular exercise is a great way for seniors to stay independent for longer. It also reduces their risk of falling and getting fractured bones or experiencing other injuries related to falling. By keeping physically fit at a later age, stamina and muscle strength improves, which is especially critical for those with disabling or chronic conditions. Elderly people will also be able to maintain healthy joints, bones and muscles when they exercise regularly, thus reducing arthritic swelling and joint pain.