Senior Friendly Physical Activities
As Newton’s first law of motion says, “An object at rest stays at rest, and an object in motion stays in motion…” Truer words were never spoken, especially when referring to physical activity across the lifespan. If we don’t continue to use it, we lose it. Research has shown that “Muscle mass decreases by 1–2% in an annual rate after the age of 50. In addition, muscle strength can decrease by 12–15% every 10 years after an individual reaches the mid-century mark.”
So what physical activities can seniors do to “use it and not lose it”?Walking
Walking is the most convenient and user-friendly exercise. And walking is healthier than most people might realize. The website Arthritis.org outlines 12 benefits of walking in detail here. Overall, walking is low maintenance because it just requires a good pair of shoes, maybe some suntan lotion, a hat, a drink, and off you go! Challenge yourself to increase your distances. Plus, given the continued guidelines to socially distance due to COVID-19, walking is a great way to get out of the house and wave at the neighbors.
Swimming
Joints throughout the entire body can get cranky after 50! One way to make them “happy” is to take the pressure off. Swimming helps accomplish just that. Pools are starting to reopen after COVID-19 lockdown, so now is the time to return to the pool. Swimming promotes cardiovascular health, helps strengthen muscles, and is gentle on the joints. Find a swimming buddy and join a water aerobics class during these dog days of summer.
Yoga
As we age, soft tissues such as muscles, ligaments, and tendons can become less flexible. Stiffness can affect our posture and range of motion when performing activities of daily living. Yoga is a gentle yet effective physical activity that will gently stretch the soft tissues of the body while also helping to maintain other systems such as strength and balance. Many yoga classes for seniors are online or streaming on television to allow inexpensive and easy access for seniors to practice yoga. Also, the mental health benefits of yoga are well documented.
Resistance Bands and Weights
Moderate resistance training is helpful throughout the life span. Especially for seniors, resistance training combats muscle loss, helps maintain endurance for daily activities, preserves bone mass, reduces the risk of osteoporosis, and improves sleep. Resistance training does not have to be expensive. Many neighborhood stores sell resistance bands and hand weights that people of all ages can use at home.
Cycling
Cycling is another exercise that is gentle on the joints. Whether it is riding on a safe path around town or a stationary bike, cycling provides resistance training for the legs, cardiovascular exercise for the heart and lungs, and no pounding on the joints.
Gardening
Calling all green thumbs! Gardening requires a surprising amount of physical activity. Gardeners have to carry supplies, bend, stoop, push, and pull. Many tools exist to make gardening easier for seniors. Additional benefits of gardening for seniors is explained here.
Visiting Angels Appleton, WI, understands that staying active is vital for overall well-being. As the leading in-home care provider in Appleton, we facilitate an active lifestyle customized to each client’s interests and abilities. If you or a senior love one is interested to learn more about Visiting Angels Appleton, please call 920-944-8000 or contact us online today.