The Benefits Of Exercise For The Elderly
As we grow older it becomes ever more paramount to stay active and healthy.
If you were to ask the next person you see how active they see themselves at the age of 80 what do you think they would say? Would they say they see themselves with little energy to move? With suttle aches and pains? Or just sitting and lying around for hours and hours each day? Or would they say that they would like to be able to still be playing with their grandchildren, walking to the shops or just being able to head out and meet friends?
Staying active and healty is vital to maintaining your independence into later life and it's never too late to start!
What's The Best Way To Stay Active And Healty?
Well the short answer is physical exericse. The phrase phyiscal exercise is defined by themedical-dictionary.thefreedictionary.com as ''activity that is planned, structured and repetitive for the purpose of conditioning any part of the body. Exercise is used to improve healty, maintain fitness and is important as a means of physical rehabilitation.''
How Much Physical Exercise Should I Be Doing Each Week?
Experts say that doing at least 150 minutes of exercise per week is sufficient to ensuring an active and healthy lifestyle. In an ideal world you should be trying to do some exericse every day however we know this is not always achievable. In these cases we would recommend exercise stints of 30 minutes at least 5 days a week. This way the exercise is spread across the week and doesn't take up too much of your time.
If 30 minutes of continuous exercise is too much all in one go then split it further into times you can complete. For example 2 X 15 minute spells of exercise or 3 X 10 minute spells.
What Phyical Exericse Should I Be Doing?
We recommend exercise that isn't too extreme but still gets your heart rate up and muscles working!
1. Walking - Walking is surprisingly benefitial to your body and will result in you developing your cardiovascular fitness. Long walks across multiple terrains will raise your heart rate and work your leg muscles.
2. Bike Riding - Riding a bicycle is a great way to get the blood pumping and work the muscles in your body. This exercise will help to grow your hamstring and quadricep muscles meaning you become stronger and more stable. Try riding on level ground or small hills first to grow your confidence before attempting terrain that is too difficult!
3. Gardening - Get the tools out of the shed and step into the garden! Give yourself a target to style or design your garden in a different way. Find what style you want and enjoy the work you are doing! This enjoyment will give you the motivation to complete your 150 minutes of exercise!
4. Play Tennis - Tennis is a great sport and can be played at high and low intensity. We recommend playing doubles tennis with a partner as this will keep the pace of the game down and give you time to respond to shots. Try heading down your local tennis club and signing up for a game!
5. Water Aerobics - Water aerobics is a form of exercise in shallow water which is usually run by a professional trainer in a class at a leisure centre or swimming centre. This training aims at developing your endurance levels along with muscle resistant training. The water resists the movement of your body and therefore enables your muscles to work to combat this. Head down to your local leisure centre and give it a try!
So now you know what exercises you should be doing to stay active and healthy it's all down to you. As I said earlier in the blog it really is never too late to start. No matter what age you are these simple exercises will help to keep you fit and healthy.
If you would like to learn more about the exercises or for me to develop a simple training program for you then please do not hesitate to get in touch. Send me an email at [email protected]