The lack of physical activity and stimulation leads to the irreversible decline of bone density. That’s why getting a move on is particularly important for seniors – but any other workout, especially high-intensity exercises, like running on a treadmill or jumping rope, just won’t do.
But before committing to any program, it’s prudent to go to an orthopedic doctor to have a bone densitometry which is a test that is used to measure the mineral content and density of bone. It is used mainly to diagnose osteopenia or osteoporosis and to determine your future fracture risk.
So if you want healthy and stronger bones, you should ideally be able to incorporate 150 minutes of moderate endurance activity weekly. Here are 3 exercises that can help older adults be stronger and live healthier and longer.
WATER SPORTS
If you think doing laps in the pool is too boring or too tiring, then we’ve got the exercise just for you! Aquatic exercise or water aerobics is the vertical exercise in water wherein the participant is submerged to chest or shoulder depth.
It is a fun way to increase the heart rate without putting too much pressure on the joints. Water aerobics not only naturally calms and soothes aching muscles. it can also increase balance, posture, and overall bone density.
How? Well, water is buoyant! The diminished gravitational pull can support body weight while reducing the risk of repetitive stress injuries. It works out different muscle groups and builds lean muscle at the same time.
Water aerobics can be done individually or by classes that involve the use of props like pool noodles, floatation belts, water weights, and kickboards. It also has multiple training components that build strength, endurance, and flexibility. It’s definitely a unique way to burn calories, reduce blood pressure, and relieve stress.
WALKING
Walking is the most accessible, most basic, and lowest-impact exercise that you can do and yet it provides a multitude of physical and mental health benefits that can decrease the risk of health complications.
Walking is an exercise usually recommended for seniors as it’s easy on the body and easy to customize; you can build up the intensity or steps at your own pace. The motion of walking lubricates hip and knee joints so that you feel less pain. You can even get a good cardio workout by walking at a somewhat slow speed.
Try increasing your step count slowly over time. For instance, if you are taking 5000 steps during your routine walk, increase it by adding 1,500 or 2,000 steps each week. If you prefer measuring the time, then take quick 10-minute walks per day and slowly work your way up to a 30-minute walk.
WEIGHTS
When it comes to strength, there is a common misconception that all seniors are frail. But really, age is nothing but a number. Some may have low energy reserves, while others may respond well to weight training sessions. And when done regularly, not only builds up healthy bones and muscles but counteracts weaknesses that come with aging.
Just make sure your weight training program is well-rounded and touches every muscle group. Exercising the muscles increases strength and endurance, so repeating movements over and over again will come easier with time.
So, when it comes to exercise, there’s definitely no limit to age! You can be physically active without having to worry on stressing too much on your body! Grab those dumbbells and ask your grandchildren to go for a walk with you and you might surprise yourself that you are stronger than you think!
Invest in your Bone Health, Know more about it by consulting your doctor about Calcium, Bone Health and Osteoporosis.
SOURCES:
https://blog.mypacer.com/2019/08/20/why-walking-is-the-best-exercise-for-seniors-like-you/
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