Seniors can use These Tips to Enhance Their Fitness Level
As we age, our bodies stop responding to fitness and activity as quickly or as easily as they were earlier used to, so you must be incredibly diligent about changing your behaviour.
Here are five tips to help you stay healthy and fit throughout your golden years:
As we age, it is essential to keep our muscles flexible. Stretching helps maintain the range of motion in our joints, can improve our balance, and can make everyday activities easier. Plus, it just feels good!
Here is a simple stretching process to get you started:
- Stand with your feet hip-width apart, knees slightly bent.
- Raise your arms over your head and reach the ceiling with both hands.
- Keep your back straight and pull your arms up until they’re at shoulder height or higher, don’t forget to breathe.
- Hold this position for 20 seconds.
- Sit on the floor with your legs stretched out in front of you, feet flexed so that the soles touch the ground or cross them if that’s more comfortable.
- Reach one arm across the body and then the other behind you to meet each other on the opposite side.
- Maintain this posture for 20 seconds before changing sides.
2. Fitness Workout – Be motivated to keep moving
Every year, one in every four American adults aged 65 and up falls, as per the Centers for Disease Control and Prevention (CDC). Falls are the leading fatal and non-fatal incidents in the elderly, but workouts can assist lower your risk. Exercise increases bone density and muscle strength, which helps prevent osteoporosis and balance problems and avoid falls. It also boosts mood by releasing endorphins that fight depression, reduce stress hormones like cortisol, decrease blood pressure, improve sleep quality, and more. Do not even worry about the level of commitment; the Guideline reports only 150 minutes of physical activity exercise per week or 75 minutes of intense aerobic activity per week. Moderate activities include yoga or housework; vigorous activities include jogging, running, swimming, or biking up hills.
3. Eat Well, Not Less
As we age, we don’t need as many calories as we did when we were younger. A balanced diet becomes more essential as we age, as this can help prevent chronic diseases such as heart disease, kidney disease, and cancer. So pile on the fruits and vegetables, whole grain products, and high proteins. Always stay hydrated by drinking lots of fluids each day. It’s easy to become dehydrated as we age, so drink at least eight glasses of fluid each day or more if you’re physically active. Add some lemon or lime juice if you want a refreshing taste. Mixing in some fruit juices is also fine once in a while.
Eat Mindfully: If you tend to graze throughout the day instead of eating three meals per day, consider splitting up meals into smaller portions spread out over five or six periods throughout the day instead. You’ll feel fuller while still getting all the health and fitness you need.
4. Sleep Regularly
Most people need around eight hours of sleep per night. However, as we age, our sleep patterns often change. The body becomes stronger when it sleeps, and sleep deprivation can cause illness and a depressed mood. Set a bedtime routine that includes winding down before bed with things like reading, taking a hot bath, meditating, or doing relaxation exercises. Follow up by going to bed early enough for 7-8 hours of sleep, more than the recommended 6-8 hours for young adults, and sticking to your sleeping schedule all week. Some seniors find it harder to fall asleep and may wake up more during the night.
Other strategies that can help you feel better rested include:
- Keeping the bedroom dark and cool.
- Avoid caffeinated drinks before bedtime.
- Keeping alcohol consumption in moderation.
- Staying away from electronic devices before bedtime.
- You can read or do something calming like meditation before sleep.
5. Maintain Motivation
Find an activity you enjoy and make it a part of your routine. For example, if you love the outdoors, go for a walk or hike every day. Or, if you enjoy socialising, sign up for a dance class.
- Keeping yourself energised will keep you going toward your fitness goals. You also can access data by writing it all down in a diary.
- Maintain Good Posture: You don’t need to be in perfect shape, but maintain good posture throughout the day to feel better and stand taller.
- Be Flexible: As we age, our joints become less flexible, so work on stretching out and fitness as often as possible. You can do this at home by holding stretches for 20-30 seconds per stretch three times each.
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As we age, keeping up with our physical fitness is essential. Following these tips can help seniors live longer, healthier lives. By staying physically active, eating a balanced diet, and keeping in touch with friends and family members, older adults can take control of their health and fitness while they still have the chance.
What type of exercise tends to slow ageing?
Endurance exercises, such as running, swimming, or bicycling, and high-intensity interval training (HIIT) start to slow ageing signs.
What is the most beneficial workout?
Strolling is a simple yet powerful exercise. It could help you lose weight, enhance your cholesterol levels, improve your posture, control your blood stress, boost your mood, and decrease your risk of various illnesses.
Is it true that walking makes you appear younger?
Walking on a routine basis will also increase blood circulation, imparting your face and the entire body a younger appearance. Regularly getting outside in the clean air will help you look and look younger.