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Nutrition and Exercises are the two most important things for seniors. As people age, they become more susceptible to diseases and conditions such as obesity, heart disease, diabetes, and arthritis.
One of the best ways to combat these conditions is through exercise. Exercise has been shown to help improve mental health, increase lifespan and protect against cognitive decline. However, it’s important that seniors choose the right exercises for their level of fitness and ability.
Kiwiwell brought you the best exercises for seniors.
1. Walking
Walking is a great low-impact exercise for seniors. It’s easy on the joints and can be done anywhere, at any time. Seniors should aim to walk 30 minutes a day, five days a week.
2. Swimming
Swimming is another great low-impact exercise for seniors. It’s a great way to get the heart pumping and the muscles working without putting too much stress on the joints. Seniors should aim to swim twice a week.
3. Yoga
Yoga is a great way to improve flexibility and balance. It’s also been shown to help with conditions like arthritis and chronic pain. Seniors should look for yoga classes that are specifically designed for their level of fitness.
4. Tai Chi
Tai chi is a type of Chinese martial art that involves slow, graceful movements. It’s been shown to help improve balance and coordination, and can also be helpful for seniors who suffer from conditions like arthritis.
5. Strength Training
Strength training is important for seniors because it helps to improve bone density and muscle mass. Seniors should aim to do strength-training exercises two to three times a week.
6. Stair climbing
Stair climbing is a great way to get the heart rate up and the legs moving. It’s also a weight-bearing exercise, which means it helps to strengthen bones. Seniors should aim to climb stairs for at least 10 minutes a day, three times a week.
7. Cycling
Cycling is a great low-impact cardio workout. It’s easy on the joints and can be done indoors or outdoors. Seniors should aim to cycle for 30 minutes a day, five days a week.
8. Pilates
Pilates is a type of exercise that focuses on strengthening the core muscles. It’s been shown to help with balance, flexibility, and posture. Seniors should look for Pilates classes that are specifically designed for their level of fitness.
9. Jogging
Jogging is a great way to get the heart rate up and the legs moving. It’s important to start slowly and build up gradually if you’re new to jogging. Seniors should aim to jog for 30 minutes a day, three times a week.
10. Dancing
Dancing is a great way to get the heart rate up and have fun at the same time. It’s also a great way to improve balance and coordination. Seniors should look for dance classes that are specifically designed for their level of fitness.