4 Low-Impact Exercises Senior Citizens Can Do At Home
Regular exercise has a variety of positive effects for seniors. Through increased mobility, seniors can gain independence and reduce their risk of falling. Exercise can also promote immune system health, reduce the risk of heart disease, and regulate blood pressure. It's also a great way for seniors to feel empowered and develop healthy hobbies that will keep them engaged and happy every day. Here are four low impact exercises that are perfect for seniors.
Tai Chi
Tai Chi originated as a form of Chinese martial arts. It blends meditation and movement to create a form of exercise that promotes mindfulness and connection with the body. It also focuses on breathing and energy flow. Practitioners of tai chi follow a series of low impact movements that focus on balance and muscle strength. What makes it particularly attractive for seniors is its adaptability. Regardless of mobility level, balance, or wheelchair usage, this activity is accessible for everyone. Studies show that Tai Chi is a good exercise for seniors with arthritis. In addition, seniors who suffer from chronic joint or muscle pain can benefit from Tai Chi.
Yoga or Chair Yoga
Similar to Tai Chi, yoga is a low-impact exercise that promotes mindfulness, breathing, and movement. There are many forms: some which focus on strength, flexibility, mindfulness, and more. For seniors who are more at risk for falls, chair yoga is a great alternative. The breathing techniques and mindfulness are great for lowering blood pressure and stress levels. The relaxing nature of yoga can improve sleeping habits and lessen the risk for depression. Although it may be difficult for seniors to participate in live in-person classes right now, if they do so in the future, they can create friendships with other community members going through the aging process.
Walking
This is the easiest form of exercise for most seniors. With no equipment knowledge or classes required, seniors can walk almost anywhere at any time. This is a great way for them to connect with nature while staying active. The benefits of walking include improved circulation, endorphin release, and stronger bones. With just a simple 20-minute walk every day, seniors can achieve the benefits of physical exercise. Walking can also build muscle strength and legs and core which can prevent falls. And walking even has mental benefits: studies show that men between the ages of 71 and 93 who walk more than a quarter mile a day are less likely to get dementia and Alzheimer's disease.
Swimming
Some seniors may have access to a pool depending on their place of residence. For those that do, swimming is a wonderful choice for aerobic exercise. It's easy on joints but still gets the heart rate up and builds muscle strength in legs, core, back, and arms. It can reduce the risk of osteoporosis and heart disease as well. It's also a tried and tested way to reduce stress levels and increase mood. Participating in water aerobics classes with fellow seniors can be a great way to socialize and prevent feelings of isolation as well. Although such classes may not be offered right now, keep an eye out for them in the future.
Staying physically active can be challenging during this time, especially when seniors are separated from loved ones or unable to take regular classes. But creating a lifelong habit of exercising can be the best thing for them- they'll live longer, healthier, and happier lives. If your loved one is aging in-place, contact us. We provide quality healthcare services for seniors at home, and can help your elderly loved one achieve their best quality of life.
