Exercise plays a crucial role in maintaining overall health and well-being. As we age, reduced physical activity can lead to a decline in strength, agility, and mobility. While there are concerns about seniors engaging in exercise, the benefits of an active lifestyle far outweigh the risks. Regular physical activity boosts endorphins, which are neurotransmitters in the brain that alleviate stress and pain. It also supports mental health, aids in weight management, improves sleep, and enhances strength, which helps prevent falls.
Seniors are advised to engage in at least two and a half hours of moderate aerobic exercise, such as brisk walking, biking, or lawn mowing each week, or one hour and 15 minutes of vigorous exercise like jogging, swimming, or skipping rope. Research has shown that active seniors are at a lower risk for Alzheimer’s disease, diabetes, heart disease, and certain cancers. They also benefit from better digestive and immune functions, improved bone density, and more stable blood pressure.
Walking is one of the most accessible and least stressful forms of exercise. People should aim for 10,000 steps a day to promote a healthy lifestyle. A study published by PLOS found that walking 10,000 steps daily can reduce the ten-year mortality risk by nearly 50%.
Effective exercises for seniors to stay active include water aerobics, resistance band workouts, pilates, and chair yoga. Water aerobics, in particular, is beneficial for those with arthritis or joint pain. This is due to the water’s buoyancy, which reduces stress on the joints. Resistance bands can help improve balance, posture, and mobility by strengthening the core. They are versatile for exercises such as bicep curls, squats, and triceps extensions. Pilates focuses on core strength and breathing, enhancing flexibility and balance, while chair yoga offers a low-impact alternative that reduces stress on the bones, muscles, and joints while improving muscle strength and mental health.
If formal exercise isn’t appealing, you can still increase your daily physical activity by opting for stairs over elevators, walking around the neighborhood, or engaging in yard work.
The Boom Health app allows users to book registered nurses, personal support workers, and personal care services, schedule transportation, order prepared meals, rent or purchase medical equipment, and get emergency assistance. Download the app from the App Store or Google Play Store.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
