Staying fit is not just for the youth – regular physical activity becomes even more important because we are of age. For more than 60 people, exercise helps to maintain dynamics, freedom and overall well -being. However, intensive workouts can stress the joints and increase the risk of injury. This is why low-impact exercises are recommended for senior citizens-they are soft on the body, but still effective in strength, balance, flexibility and formation of heart health.

Why do less effect exercises matters to seniors

“As we age, the body naturally loses muscles, bone density and flexibility,” Dr. Chad McCan, a slight medical exercise, describes a physiologist. “But movement is necessary. Exercise does not just add years to your life – it connects life in your years.”

The World Health Organization (WHO) recommends adults of 60 years of age and above, engages in at least 150 minutes of medium-orbic activity per week, as well as exercising twice to strengthen the muscles weekly weekly. Low -effect workouts are ideal as they provide health benefits by reducing the risk of fall or injury.

1. Walking

Walking is one of the most effective and safest forms of physical activity for seniors. Even a 30 -minute fast walking walk can help regulate blood pressure, maintain bone density and promote mental health.

“This is the most natural and low form of movement. Regular running helps improve cardiovascular fitness, mood and balance,” Dr. Johns Hopkins University Senior Wellness Specialist Dr.. Janet Franklin says.

2. Exercise for stability and strength

The chair-based workouts are excellent for people with limited mobility. Situate movements such as leg lifts, arm circles, or Torso twists can build twist strength made from a seated position and prevent rigidity.

Dr. Franklin said, “The chair practice is a great starting point for older adults. They support the posture, reducing the risk of stress and improve circulation.”

3. Water aerobics and swimming

Water-based exercises reduce joint effects by providing natural resistance. Aqua is known to reduce joint pain and improve heart endurance.

A 2021 study in the Journal of Aging and Physical Activity showed that the seniors participating in the water aerobics saw improvement, flexibility and mood improvement.

4. Tai Chi

Tai Chi is a gentle form of martial arts that combines slow movements with deep breathing. This increases coordination, reduces stress, and has been shown to significantly reduce the risk of falling in older adults.

“Tai Chi is often called ‘meditation in motion’. This strengthens both mind and musculoskeletal system,” Dr. Dr, Associate Professor of Medicine at Harvard Medical School. Peter Wayne tells.

5. sum

Yoga improves flexibility, muscle tone and mental clarity. Using props such as cushions or blocks for support, pose can be adapted to suit all levels. “Yoga reduces anxiety, improves sleep, and helps the superiors to maintain freedom,” Dr. Ven says.

6. Stable cycling

Cycling on a stable bike provides a cardio workout without pressure on the joints. This is a great indoor option, especially in cold climate or during rainy days.

7. Resistance band workout

Using the resistance band can improve strength, coordination and balance. They are portable, inexpensive and ideal for home workouts.

Tips for safe exercise after 60

Before starting a new routine, it is necessary to investigate with the healthcare provider, especially if you have conditions such as osteoporosis, arthritis, or diabetes. Keep these tips in mind:

Always get hot and cool.

Hydrate before, during and after exercise.

Use auxiliary shoes and appropriate equipment.

If you feel the experience of dizziness, breathing or pain, stop exercising immediately.

“Low effect does not mean less result,” Dr. Chad McCain says. “With stability and care, big adults can maintain the high quality of life well in their senior years.”

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