Exercises for Seniors Should Aim for Physical Fitness
Even before you reach the age of 40, your body starts to experience all sorts of problems. Senior citizens need so much more help and attention to keep their bodies fit, healthy and free from disease. It is important to focus on physical fitness as one of the mainstays of activities for the elderly. Here are some proven guidelines that boost wellness and life.
The Right Exercises
The right exercises should always rely on the senior’s personal capacity and current condition. It is best to have a physical check up and thorough assessment to make sure that the activities can be well-tolerated and complications are avoided. Seniors who have been sedentary for several years or months need to break into an exercise program or regime slowly.
Seniors are not advised to immediately join group sports or enter a weight training program without warming up their muscles well. They should check how their body responds to various movements first, before embarking on any strenuous exercise. You should also get enough nutrition rich in vitamins, minerals and carbohydrates for fast recovery and optimum resistance. Sleep adequately days before your first exercise routine to gather strength and stick to the program longer.
The World health organisation have the following guidelines :
In order to improve cardiorespiratory and muscular fitness, bone and functional health, reduce the risk of NCDs, depression and cognitive decline:
1 -Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
2 – Aerobic activity should be performed in bouts of at least 10 minutes duration.
3 – For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and vigorous-intensity activity.
4 – Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
5 – Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days a week.
6 – When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.
Objectives of Balance Exercises for seniors summary
To enhance strength, weight training exercises may be provided according to the physical capacities of seniors to minimise pains and aches. Balancing is highly important for elder individuals to prevent accidents. There are balancing exercises like walking with eyes closed, lifting one leg up, etc. These can minimise the occurrence of falls.