Do you know which are the easiest 7 day seniors workout challenge? Be with us to introduce some of the best sports exercises in this article from humanhealthmag. In general, exercise for people of all ages helps to maintain health, prevent injuries and reduce the risk of heart problems. Your elderly relative may have trouble getting out and exercising, but that doesn’t mean they can’t exercise at all. In fact, there are many different types of home exercise that seniors can do at home.
As we said in morning exercises for seniors having a proper exercise routine that can be done easily will help the elderly to achieve the desired health at home. Sports experts agree that 15 to 30 minutes of daily exercise can lead to a healthy lifestyle at any age. Regular physical activity keeps your heart and bones strong, improves strength and flexibility, and boosts mood. Elderly people who don’t do sports face the loss of muscle mass and over time they lose their balance, mobility and finally their independence. Therefore, it is very important to give importance to exercise for the elderly at home.
Introducing the 7 Day Seniors Workout Challenge
Sports for the elderly include lighter exercises that do not cause the slightest damage. There are four main types of physical activity that are important for people of all ages. In the following, we introduce a 7 day seniors workout challenge.
First day: light aerobic sports
Cardiovascular (aerobic) fitness activities help keep your heart and lungs healthy. These sports include the following and it is better to be careful in doing them and do not put too much pressure on yourself.
- cycling
- walking
- to dance
- aerobics
- tennis
- swimming
Second day: strength and resistance sports
Strength activities help your muscles and bones stay strong. Strength training and bodybuilding in old age are particularly beneficial in increasing bone density and reducing the risk of falls in people with osteoporosis. Elderly sports and these exercises include the following:
- Weight training
- Bodyweight resistance training
- Lifting and carrying
Third day: Stretching and relaxation
Flexibility activities include gentle stretching and stretching exercises to help you move more easily. Such sports include the following:
- yoga
- Taichi
- Pilates
- to dance
Fourth day: Pilates
Pilates is a popular low-impact exercise that was developed over a century ago. Pilates exercises emphasize breathing, alignment, focus, and core strength and usually include mats, pilates balls, and other accessories to help build strength without the stress of higher impact exercises. Pilates improves balance, increases strength and flexibility in older adults.
Day five: chair yoga
Like water aerobics, chair yoga is a form of light exercise that improves muscle strength, mobility, balance, and flexibility, all of which are vital aspects of health for seniors. Chair yoga is an accessible form of yoga that places less stress on muscles, joints and bones than conventional forms of yoga.
Sixth day: water aerobics
In recent years, water aerobics has become a very popular form of exercise among all ages, especially for the elderly. Exercising in water is ideal for those with arthritis and other forms of joint pain, as the buoyancy of the water puts less stress on your joints. Additionally, water provides natural resistance that eliminates the need for weights in strength training. Water aerobics will improve your strength, flexibility and balance with minimal stress on your body.
Seventh day: resistance band exercises
Sports bands or rubber bands are elastic sports equipment that add resistance to exercises by reducing stress on the body. Resistance band exercises are user-friendly and accessible to beginners. This form of exercise has become more popular among the elderly due to the relatively cheap initial costs of the materials, making resistance band exercises ideal for exercise at home.
Prohibited Sports For the Elderly
The 7 day seniors workout challenge that we introduced are all light and safe exercises for the elderly. As we age, some exercises are no longer ideal for older adults. These popular exercises are great for younger adults looking to gain weight or lose weight in a hurry, but may put unhealthy strain on older adults with joint pain, muscle atrophy, posture problems, or balance problems. If you are over 65, you should avoid high-intensity exercise such as:
- Squats with dumbbells or weights
- bench press
- leg press
- Long distance running
- Abdominal crunch
- vertical boat
- deadlift
- High intensity interval training or HIIT
- rock climbing
Benefits Of 7 Day Seniors Workout Challenge
As we said, exercise can always be beneficial for all ages. The most important benefits of 7 day seniors workout challenge are:
- Improves your strength. This will help you to always remain independent and not need the help of others to do your work.
- It prevents diseases such as heart disease, diabetes or osteoporosis.
- It may improve cognitive function (how your brain works).
- It can improve your mood and fight depression.
- It increases your balance and prevents you from falling.
- It gives you more energy.
Example Of 7 Day Seniors Workout Challenge At Home
In this section, we introduce another example of the 7 day seniors workout challenge that you can do at home.
- Saturday: strength training
- Sunday: 30 minutes of walking at a moderate pace
- Monday: 30 minutes of light aerobic exercise, such as stationary cycling, swimming, or low-intensity aerobics
- Tuesday: Rest
- Wednesday: strength training
- Thursday: 30 minutes of light aerobic exercise, such as a stationary bike, swimming, or low-intensity aerobics
- Friday: Rest
Concluding Remarks
In this article, we tried to introduce the best and easiest 7 day seniors workout challenge for you. Considering the benefits of exercise at any age, you can enjoy exercise and its countless benefits. There are many reasons to stay active and exercise regardless of your age. In addition to being useful, exercise and physical activity can also be fun, especially if you can socialize with other people at the same time.
Also, performing some types of physical activities, such as resistance training and flexibility training, can delay physical changes caused by aging. Most people lose some muscle mass, bone density, and flexibility as they age. Chronic health problems can also contribute to poor health and bone density. Remember that physical activity improves your overall health, reduces your risk of chronic diseases, and reduces your frailty. This means that staying active will help you live longer and with a better quality of life.
FAQs
How Often Should the Elderly Exercise?
Exercising once a week is a good option for some people. Compared to training twice a week, once-a-week athletes can expect to achieve roughly 70% of the results of those who train twice a week. It may be ideal for people who have very low energy levels, struggle with multiple health issues, or are on a budget for a once-a-week workout.
What Sports Should Women Over 70 Do?
Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) per week. On average, it is about 30 minutes on most days of the week. Or they should have 1 hour and 15 minutes of vigorous exercise (such as running) every week.
What Exercises For the Elderly Burn Belly Fat?
Both walking and jogging are the most effective exercises for burning belly fat. If your muscular strength and endurance allows, you should consider jogging along with or instead of walking. A relatively shorter and slower run burns more calories than walking and has a significant impact on your health and weight.