Introduction
With increasing age, it becomes very important to take care of the body and keep it fit. “Low impact exercise” for senior citizens is a great way to take exercise medicine so that they can maintain their health and reduce the risk of injury or fatigue.
This article today will give you information about the benefits of low impact exercise for senior citizens, its types and the right ways to adopt them. By which you can keep your body healthy.
What is low impact exercise?
Low impact exercises prove to be very beneficial especially for senior people as they do not put much pressure on the joints and muscles. With this exercise, the body’s movement remains light and controlled, which does not put unnecessary stress on the bones and muscles.
These exercises are especially useful for senior citizens because with age, bones become weak and the risk of injury increases. Due to which the problem of pain persists in the body, which you can remove with low impact exercises.
Read also :~ http://Workout Routine at Home: 5 Key Exercises for Full-Body Strength
Benefits of Low Impact Exercise :~
1. Less pressure on the joints :~ Low impact exercises have less impact on the bones of the knees, hips and spine, making them a boon for people suffering from problems like arthritis or osteoporosis.
2. Improves heart and lung health :~ This “low impact exercise” helps improve cardiovascular health and also improves breathing ability. And the body remains fit and healthy.
3. Improves balance and flexibility :~ Low impact exercises provide seniors with better balance and flexibility, reducing the risk of falls. And their body strength also remains intact.
4. Mental Health :~ Regular exercise reduces the problems of depression, stress and loneliness and keeps the brain active.
5. Improves energy and stamina :~ It gradually helps in increasing the stamina and energy level by relieving the pain in the body.
Types of Low Impact Exercises for Seniors.
1. Walking
Walking can prove to be one of the easiest and most effective low impact exercises for any person. You can do this easily inside the house, on the road, in the garden or in any park.
Benefits of walking :~ Walking is also a great exercise which strengthens the muscles, and also improves heart health, and controls weight.
How to do :~ Wear comfortable shoes and walk for at least 20-30 minutes every day. And providing healthy air to the body.
2. Tai Chi
Tai Chi is a slow and controlled exercise that helps the body maintain balance and flexibility.
Benefits of Tai Chi :~ Tai Chi, which reduces the risk of falls and provides relaxation to the body as well as mental peace.
How to do :~ Watch online videos or take local classes to learn Tai Chi exercises. Where you can easily learn.
3. Yoga
Yoga is an excellent way to keep the body and mind balanced. Special yoga asanas like Tadasana, Vajrasana and Makarasana are considered very beneficial for senior citizens.
Benefits of Yoga :~ Increases flexibility, balance and physical strength.
How to do :~ To do yoga, take advice from a trained yoga teacher initially.
4. Cycling (stationary cycling)
If it is not possible for you to go outside, stationary cycling can be a good alternative.
Benefits of Cycling :~ Cycling exercise improves cardiovascular health and muscle strength while putting less stress on the joints.
How to do :~ Start slow and gradually increase the speed.
5. Pool Exercises (Aqua Aerobics)
Pool Exercising in water is the best example of low-impact exercise. The resistance of water strengthens the muscles and also reduces stress on the body. Due to which the muscles become stronger.
Benefits of Pool Exercise :~ Increases strength and flexibility without putting any pressure on muscles and joints.
How to do :~ Whenever you do this exercise, do it near the swimming pool or under the supervision of an expert. So that excess water does not affect you.
6. Dancing (light dance exercise)
Doing light dance movements along with music proves beneficial not only for physical but also mental health.
Benefits of dancing :~ Dancing increases stamina and improves mood through exercise. Due to which you enjoy doing any work also.
How to do :~ Do this to your favorite songs. So that you get pleasure from dancing and exercise can also be done easily.
conclusion
For the health of senior citizens, low impact exercise is the simplest and safest way to stay fit and healthy. This exercise improves not only physical health but also mental health. Be it walking, yoga, Tai Chi, or pool exercises, adopting any of these activities can make your body healthy.
Include low impact exercises in your daily routine and then you will see for yourself. How your lifestyle changes positively. Staying fit is possible at any age, you just need to take the right step.
Low impact exercise, FAQs
1. What is the best time of day for seniors to exercise?
The best time to exercise for senior citizens is in the morning. Exercising in the morning not only provides fresh air and energy, but it also balances the biological clock of the body. Light morning sunshine provides Vitamin D, which strengthens bones. However, every person’s daily routine and physical condition is different, so if morning is not possible, evening can also be opted for light exercise or yoga. The most important thing is to maintain regularity and take advice from your doctor.
2. Should seniors do squats?
Squats can be safe and beneficial for the elderly, provided they are done correctly and according to their physical capacity. Squats strengthen the leg muscles, balance and walking ability. It also helps in reducing the risk of falls. However, before starting any new exercise, consult a doctor or fitness expert, especially if there is pain in knee, back or any other health problem. Beginners can do light squats by taking the support of a wall or a chair.
What is the most beneficial exercise for seniors?
The most beneficial exercise for the elderly is walking, because it is simple, low-impact and promotes heart health. Apart from this, yoga, swimming, stretching and light weight training are also beneficial, because they help in improving flexibility, muscle strength and balance. Regular exercise is helpful in reducing joint pain, increasing energy and improving mental health.
However, before starting any exercise it is necessary to consult a doctor so that the right option can be chosen according to age and health condition.