There are certain exercise routines that are highly recommended for adults 50 years of age and over. Certainly, it’s not a good idea for them to take on the workout types that individuals in their 20s or 30s carry out inside fitness gyms and elsewhere. It’s important for older adults to opt for exercises that are safe for them but still provide sufficient challenge.
Basically, there are 4 types of exercises that are ideal for seniors. Carrying out these routines properly and regularly allows them to attain physical and cardiovascular strength and condition that are admirable for their age. They are the following:
1. Strength Training
Certainly, it’s no longer recommendable for older adults to focus on lifting heavy dumbbells and barbells as they are more prone to getting injured. In order to maintain as much muscle tone as possible as well as minimize sagging of various body parts, the use of very light weights and even resistance bands is usually enough to help them maintain muscle tone.
2. Balance Improvement
Seniors are at high risk of ending up with broken hips and other fractures. Accidental falls are very likely to happen due to visual impairment, problems with the inner ear and side effects of certain medications. That is why balance development is a vital part of a regular exercise regimen designed for a person who is 50 years old or above.
The likes of tennis and badminton are fun types of workout that help develop balance as well as keep it intact. Dancing, knee-high marching and physical activities that involve reaching above the head are wonderful exercises too. Older adults may also try walking in a single straight line by following a line drawn or tape placed on the floor.
3. Muscle Stretching
Being flexible helps maintain a senior’s proper range of motion and improve the balance too. Routines that involve slow movements and have very minimal impact on the joints are some of the best muscle-stretching workout types for individuals 50 years and older, such as Tai Chi and yoga that also help combat stress and improve breathing.
4. Endurance Training
Regular exercising not only strengthens the muscles but also significantly improves cardiovascular health. Working out the heart muscles is vital for lowering LDL (low-density lipoprotein or bad cholesterol) and normalizing the blood pressure.
One very good type of workout for seniors that help boost their endurance is walking. This form of exercise is effective and safe, making it ideal for people of all fitness levels and age, including those who are 50 years old and over. Swimming, bicycling and even gardening and cleaning the house can help improve endurance and cardiovascular health.