Getting older doesn’t mean slowing down – staying active is one way to prevent those late-in-life aches and pains. Not every activity is the right activity for you, but with a bit of adjusting and a sense of adventure, you’ll keep your body healthy and whole for as long as possible. Some you may already know, some you’ve been told about but never took seriously and some may be new to you. Find the ones you can relate to the most and give it a try.
Tai Chi
Tai Chi is one of the best exercises for improving flexibility and stability. Many studies review show that practicing Tai Chi can reduce falls by 50%. In traditional Chinese medicine, Tai Chi benefits mental and physical health, helping reduce stress and anxiety. Find a class at your local gym senior center or even a YouTube video. This one is relatively accessible and easy to start of with.
Yoga is Not Just for the Young
Most people are familiar with yoga, however, it isn’t just for “hippies” or young people who can twist their bodies into pretzel shapes. When done correctly and gently, yoga is entirely appropriate for seniors. Benefits include increased mindfulness, muscle strength and flexibility, reduced stress, and better sleep. If getting on the floor is too hard, there are also options for “chair” yoga that can result in the same great benefits.
Cycling For the Win
Riding a recumbent bike is a great low-impact option for seniors who want to increase their mobility. Unlike an upright bike, recumbent biking places the person training in a larger, more comfortable seat, decreasing stress on joints and lower back. You’ll get the triple win by practicing cardio, strength, and mental well-being. It’s also easy to enjoy your favorite TV show or audiobook while biking, making exercise fun while time flies by.
Don’t Forget Walking
The gold standard for low impact exercise. You can never underestimate how beneficial a simple walk can be. While you might think of walking as cardio only, it’s a great weight-bearing exercise – strengthening bones and muscles. Having a walking practice also lubricates joints, promoting flexibility and mobility. Aim for consistency rather than pushing yourself to accomplish a particular time or distance. After developing a habit, you can set goals to increase those metrics.
Have Fun With Water Aerobics
If you want to improve your mobility without increasing arthritis pain, try water aerobics. Many gyms that offer water aerobics have classes designed especially for seniors that focus on stretching and strengthening in a low-impact way. You don’t have to know how to swim to enjoy water aerobics, and you may make a few new friends along the way.
Swimming is a Classic
Another low-impact exercise that improves strength and mobility is swimming. Since it’s a full-body exercise, swimming increases flexibility and range of motion. Swimming is very heart-healthy, and due to increased blood flow, it also boasts cognitive functions. Give swimming a try, nothing is as refreshing and as rejuvenating as cool water flowing against your body as you put your muscles to use propelling you forward.
Pilates for Strength
Some might think that Pilates and yoga are the same thing, but that’s just not the case. While both can be performed on a mat, Pilates focuses on strengthening and lengthening muscles and encouraging proper spine alignment. Pilates exercises help reducing your fall risk and improving flexibility of your joints and bone density.
