Exercise is very important for everyone at any age to maintain good health, prevent possible injuries and reduce the risk of heart disease. Exercises for after open heart surgery will help you take steps towards greater health, But morning exercises for seniors has a different meaning.
Morning exercise is the best way to start the day for an elderly person. If you’re a senior looking for independence, mobility, and flexibility, morning exercise can be your new friend. Studies have shown that with age, people’s flexibility decreases by 50%. Since this condition occurs gradually, you may not notice the process. The best way to deal with these conditions is sports suitable for the elderly.
In this article from humanhealthmag, we will first discuss the benefits of morning exercises for the elderly and then we will introduce the best morning exercises for this age group.
Benefits of Morning Exercises for Seniors
What are the benefits of exercising in the morning for seniors? Undoubtedly, morning exercise has many benefits for the elderly. In the following, we examine the advantages of morning exercises for seniors:
- More adherence to morning exercise
A big obstacle to exercising in the morning is setting a routine. Even if you are one of those people who go to work early in the morning, you may have other excuses for not exercising in the morning. People who exercise in the morning are more likely to stick to their schedule than people who decide to exercise in the middle of the day.
In the elderly who have plans such as hanging out with friends, volunteer activities, visiting family and other things, morning exercise is very suitable. Also, when you wake up, you’re not yet caught up in the day’s work. Phone calls, texting, and emailing are much less likely, which helps you stay more engaged. Undoubtedly, when you have less mental conflict, you will also follow the exercises much better.
- Increase concentration
Physical activity improves concentration, regardless of time. Research has shown that when you exercise, you are more focused for up to 10 hours afterwards. Morning exercise for seniors makes their body and brain in a good condition throughout the day. This is very useful for elderly people who want to keep their mental condition in good condition. Also, morning exercise can improve their attention span, visual learning and decision-making power. If you don’t have enough concentration to do things during the day, morning exercise is the best option.
- The right weight
If you are trying to lose weight, the morning is the best time to exercise. When you exercise first thing in the morning, your desire for food decreases throughout the day. Exercising in the morning also makes your body burn calories faster and better during the day. In the elderly, who need more help to lose weight, this task, that is, exercise for the elderly, can be a very good strategy.
- Healthy lifestyle
Exercise causes the release of compounds such as endorphins, which increase energy levels and make us feel better. If you exercise in the morning, you can maintain this good mood until the evening. Also, exercising in the morning will help you sleep much easier at night. As you know, sleeping at night has many benefits. If you have an elderly person around who you want to feel motivated and better, encourage them to add morning exercise to their routine and see the results very quickly.
- Healthy food choices
Morning exercises for seniors will help them start the day healthier. In 2018, a study was published by the international journal ObesityTrusted Source, which showed that morning exercise subconsciously affects the quality of food consumed by people. People are more inclined to consume nutritious and healthy foods. Also, exercise regulates your appetite by decreasing ghrelin, the appetite hormone, and increasing satiety hormones such as peptide YY and peptide-1.
- Increased alertness
Morning exercises is more suitable for the hormonal fluctuations of the elderly. Cortisol is the hormone that keeps you alert and aware. This hormone is also called stress hormone. But when its amount is too low or too high, it causes problems. Usually, cortisol increases in the morning and decreases in the evening. Its amount reaches peak at 8 o’clock in the morning. If you have a healthy circadian rhythm, your body will exercise better at this hour.
- Higher energy level
Morning exercise for seniors increases energy and reduces fatigue. When you exercise, oxygen and nitrogen move to your heart and lungs. This improves the cardiovascular system, endurance, and the overall body structure. Also, by exercising in the morning, you feel more energetic throughout the day.
- stress reduction
Physical activity is a natural treatment for stress. During exercise, your brain will release more endorphins. Also, it makes you think less about negative thoughts. A morning workout is a great way to start your day. With morning exercise, the elderly feel successful and have a good outlook on the day ahead.
- Increase overall body activity
Research shows that morning exercise for seniors makes them more physically active during the day. So, if you want to lead a more active lifestyle, don’t forget to exercise in the morning.
Best Morning Exercises for Seniors at Home
Before we introduce the best morning exercises for seniors, we note that before starting the exercises, be sure to consult your doctor and inform him/her that you want to exercise or increase your physical activity. This is especially important if you have the following symptoms:
- A feeling of pain in the chest or pain in the left hand and neck
- Any shortness of breath
- Heart disease
- Any bone or joint problem
- If you are currently taking medications for blood pressure or heart disease
- Any dizziness
After you’ve talked to your doctor and made sure you’re in good situattion, feel better throughout the day with this 5-minute workouts that combines strength and flexibility. Try exercising every morning to burn calories, reduce pain, boost your mood, and be more alert. 13 best morning exercises for the elderly are as follow:
1- Overhead stretching movement
Reach your hands up from the side of your head, and feel your body stretch from your toes to the tips of your fingers. Take 3 to 4 deep and slow breaths.
2- Knee stretch towards the chest
Pull one knee toward your chest, and keep the other leg bent. Do not raise your head and be careful not to contract your neck muscles. Take 3 to 4 deep and slow breaths, feel the stretch in your hips and lower back. Repeat the movement with the opposite leg.
3- Simple Hamstring Stretch
Grab one leg and pull it towards you, straighten it if you are comfortable. Place the other leg bent or flat on the floor. Take 3-4 deep and slow breaths, feel your hamstrings muscles stretch. Repeat the movement with the opposite leg. (You can do this exercise sitting or standing)
4- Single Knee-to-Chest Exercise
Bring both knees towards the chest and gently hold your knees. Do not raise your head or strain your neck. Take 3 to 4 deep and comfortable breaths, feel the stretch in your hips and lower back.
5- Rotational motion of the knee
Slowly roll your knees to the side, keeping your knees together and making sure both shoulders are in contact with the bed. Take 3 to 4 deep and slow breaths and feel the tension in the lower back. Repeat the movement on the opposite side.
6- Trunk Rotation Exercise
Keeping your legs parallel and shoulders down and back, twist your upper body to one side until you don’t move your thighs. Repeat the movement 6 to 8 times on each side, breathing slowly on each side until the dryness of the lower back is removed.
7- Chest Stretch
Put the shoulders back and down and put the hand on the waist, bring the chest up. Take 3 to 4 deep, slow breaths, and feel your chest muscles open up.
8- Upper Back Stretches
Lock both hands together and stretch your hands forward at shoulder level. Look down and arch your back a little. Take 3 to 4 deep and slow breaths and feel the stretch between the shoulders.
9- Seated Hamstring Stretch
Sit up straight, feet shoulder-width apart or less, bend from the hips, bring your chest close to your thighs, but keep your back straight. Take 3-4 deep and slow breaths and feel your hamstrings stretch.
10- Power walking in place
Stand in place for 30 seconds, pulling your leg toward your hip while keeping your elbows open and closed together. Keep the elbows close to the body. Then continue with the other leg.
11- Squat one of the best morning exercises for seniors
Place your feet shoulder width apart. Keep your feet shoulder width apart. Lower your hips as far as is comfortable or until your thighs are parallel to the floor. Do not allow your knees to go beyond the tips of your toes. As soon as you touch the bed, stand up and repeat the movement. Do 8 to 10 slow and controlled squat.
12- Side pull workout
Put the hands on the waist, cross the right leg in front of the left leg. Raise your left hand and pull it to the right. Keep moving for 3 to 4 deep breaths. Feel the stretch on each side. Repeat the movement on the opposite side.
14- Standing forward bend
Place your feet parallel and shoulder-width apart. Pull your chest toward your thighs, and keep your legs and back straight. Take 3 to 4 slow, deep breaths, and feel the stretch in your hamstrings.
Concluding Remarks
In this article, we talked about morning exercise for seniors. Exercising in the morning has many benefits for the elderly. Most importantly, it changes their sense of themselves and the surrounding environment and prevents many diseases that are caused by inactivity in old age. If you have elderly people around us, be sure to encourage them to exercise in the morning so that you can see the benefits very soon.
FAQs
Is It Safe for Seniors to Exercise in the Morning?
Yes, morning exercise can be a great way for seniors to start their day. However, it’s important to listen to your body and adjust your routine as needed. If you have any underlying health conditions, consult with your doctor before starting a new exercise regimen.
How Long Should Seniors Exercise in the Morning?
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can break this up into shorter sessions if needed. It’s important to start slowly and gradually increase the duration and intensity of your workouts.