Mood Regulation and Stress Reduction
The release of endorphins during exercise aids in mood regulation and stress reduction. [9] Seniors who incorporate physical activity into their routines often report lower stress levels and a more positive emotional state.
How Often Should Seniors Exercise?
Older adults are encouraged to embrace exercise to reap its rewards fully. The Centers for Disease Control and Prevention (CDC) [10] recommends at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity for those aged 65 and older.
Additionally, muscle-strengthening activities should be performed at least two days a week. Balancing exercises, like standing on one foot, are also crucial to incorporate into daily routines. Adjustments can be made based on individual abilities and conditions.
Balance Exercises for Stability
The balance naturally declines with age, making balance activities crucial for seniors. [11] Regular sessions of activities like walking heel-to-toe, standing from a seated position, or using a wobbleboard can help maintain balance and reduce the risk of falls. Combining balance exercises with other activities significantly lowers the chances of injuries, such as bone fractures, if a fall occurs. Seniors are encouraged to engage in balance training thrice weekly to enhance their stability.
Building strength in key muscle groups not only improves physical prowess but also aids in balance. For seniors who might not be eager to hit the weight room, muscle-strengthening exercises can include bodyweight activities and functional fitness routines. Simple yet effective movements like wall push-ups, calf raises, and shoulder blade squeezes can be done without additional equipment, contributing to overall strength and stability.
Low-Impact Activities for Joint Health
As the years advance, it’s time to trade marathon shoes for low-impact alternatives [12] that preserve joint health. Swimming, cycling, and yoga are excellent choices, offering the benefits of working out without the risk of injury or joint pain. These activities provide an enjoyable way to support cardiovascular health while building strength by supporting one’s body weight. Making this shift allows seniors to stay active without compromising their joints.
