As we age, it’s natural to take it easy and slow down our pace a little, as long as we don’t stop moving. No matter your age or abilities, there are lots of benefits to staying active, even if you are living with a chronic health condition. This is why the CDC suggests older adults get at least 30 minutes of exercise a day. Here are four exercises you can add to your daily activities for better movement and a better quality of life.
Looking for an effective workout that is easy on your joints? Yoga is a great option! This low-impact exercise uses stretches and poses to improve your fitness and flexibility. Other health benefits of yoga include stronger bones, muscles, core, and balance which can help prevent falls. You can do yoga at home by looking up online videos to follow along to, or you can look for a yoga class in your area. Some yoga programs are specially designed for older adults and include seated and standing options.
Aerobics are physical exercises that work your heart and lungs. These exercises can include power walking, swimming, or cycling. Aerobic dance classes, like zumba or jazzercise, are also great ways to get the blood pumping and have fun at the same time! Just thirty minutes of aerobics a day can help strengthen your lungs and heart, and improve everyday stamina.
Strength training doesn’t have to involve lifting heavy weights. There are many simple, low-impact exercises you can do right at home using light hand weights or resistance bands. You can also use your own bodyweight with exercises like squats, stair climbing, or kneeling push ups. Strength training exercises help reverse muscle loss and burn body fat. According to the CDC, adults aged 65 and older should perform strength training exercises at least twice a week.
Cycling is an aerobic activity that can be done indoors or outdoors. According to Forbes Health, cycling can help older adults improve their brain function, balance, and reduce risk of heart disease. Riding your bike through the neighborhood or to complete short errands is a great way to fit some exercise into your day. You can also purchase a stationary bike to use at home or use one at your local gym.