Do you have information about the best resistance training for elderly at home? Did you know that inactivity is one of the most important factors in reducing the quality of life in old age? Being physically active and doing appropriate exercises for the elderly helps maintain the health of the body and also reduces injuries and heart problems. Sports experts believe that in order to have a healthy lifestyle, you should exercise for 15 to 30 minutes a day. Also, doing physical activities regularly, in addition to strengthening bones and the heart, also strengthens the spirit and improves flexibility and physical strength.
Meanwhile, resistance exercises for the elderly have many benefits. Resistance exercises are called exercises that are designed to manage weight, keep fit and increase body strength. These exercises are called resistance exercises because they force the muscles to resist an external pressure such as weight, weights, etc. In fact, external pressure causes the muscles to resist and contract, resulting in increased muscle volume and strength. In this article, humanhealthmag introduces a few resistance exercises for the elderly.
Effect of Exercise on Improving the Lives of the Elderly
In general, resistance training for elderly at home has many benefits for the elderly. As we said in exercise for seniors over 75, being mobile and physically active is very beneficial for the elderly. For this reason, it improves the standard of living, some of the benefits of exercise for the elderly include:
- Improving mood
- Increasing energy
- Improving sleep quality
- Reducing pain from conditions such as arthritis
- Reducing stress and anxiety levels
Note that if you spend a lot of time inactive, you may be more likely to get sick. For this reason, the elderly should not neglect physical activity and exercise. Even a few minutes of light exercise such as walking and stretching can be very beneficial for the body.
Some of the Resistance Training for Elderly at Home
In this section, we are going to explain some of the best strength exercises seniors can do at home. Since many people consider lack of time and exercise equipment as an excuse for not exercising, we will introduce some incredibly simple exercises without equipment that can be easily done at home.
- Bodyweight squats: This exercise has a great effect on strengthening the gluteal muscles (buttocks) and legs. But you must be careful about the type of movement, because the wrong movement can cause knee damage.
- Swimming movement: Swimming exercise is done in different ways, but here, we are considering the simple and uninclined type. Like grip strength exercises for elderly, this famous and popular movement also strengthens the shoulder and chest muscles and helps you have stronger hands. This exercise should be done continuously for one minute. If you are a beginner, put your knees in the same position as all fours and perform the swimming movement with your hands. This reduces excess pressure and makes the movement easier.
- Mountain Climbers: The mountain climber exercise is done to strengthen the muscles of the middle body, legs, arms and back and is a simple imitation of the mountain climber movement. Doing this exercise at a fast pace is great for the heart. The right time for this exercise is one minute. To make the movement easier and less stressful on the wrists and arms, you can place your hands on a surface higher than your feet, such as a step.
- Resistance training with Planks: The plank movement seems very ordinary and simple, but it is extremely difficult and of course effective. This exercise simultaneously puts pressure on the back and abdomen and strengthens the muscles of these two areas. This exercise can be great for people who have back pain. In addition to the middle part of the body, the plank strengthens the arms, shoulders and legs. To simplify this exercise, you can place your knees on the floor.
- Leg raises: This exercise is done lying down and has positive effects on eliminating back pain. Raising and lowering your legs should be done in a controlled manner and avoid throwing your legs. This exercise should be done continuously for one minute. If you want to get more effect from this movement, pull your legs higher and put pressure on your stomach by lifting your waist.
The Best Exercise for Seniors
Resistance training for elderly at home involves lighter exercises that do not cause the slightest harm. There are four main types of physical activity that are important for people of all ages.
Light aerobic exercise
Cardiovascular (aerobic) fitness activities help keep your heart and lungs healthy. These exercises include the following, and it is better to be careful not to put too much pressure on yourself.
- Cycling
- Walking
- Dancing
- Aerobics
- Tennis
- Swimming
Strength and resistance exercises
Strength activities help your muscles and bones stay strong. Strength training and bodybuilding in older age are especially beneficial in increasing bone density and reducing the risk of falls in people with osteoporosis. Senior exercise and these exercises include the following:
- Weight training
- Resistance training with body weight
Try to include strength and muscle building exercises 2 to 3 times a week in your daily routine. I suggest getting a dedicated exercise program and exercising with it. Fitamin will design a suitable and principled exercise program for you according to your physical condition and goal.
Stretching and flexibility exercises
Flexibility activities include gentle stretching and flexibility exercises that help you move more easily. Such exercises include the following:
- Yoga
- Taichi
- Pilates
- Dancing
Try to do a few stretching exercises every day. You can even stretch your body while watching TV or waiting for the kettle to boil.
Balance exercises
Senior exercise can include activities to create and maintain balance, with the aim of preventing falls. The following exercises will get you closer to this goal:
- Tai Chi
- Yoga
Important Points of Resistance Training for Elderly at Home
For the elderly, light exercises such as resistance training for elderly at home do not require a complicated routine and do not even require a trainer. Just do the exercises that you enjoy from the list of exercises for elderly that have been said. Based on research conducted in this field, include at least 150 minutes of walking or other aerobic activities in your weekly program. Strength training was said to be done 2 to 3 times a week, but you should never do these exercises two days in a row.
Do stretching and balance exercises every day. If you have a herniated disc, you should definitely consult a doctor before starting any exercise. This program is suitable for maintaining body balance and preventing falls and includes several flexibility exercises and sports that are suitable for the elderly.
Concluding Remarks
In this article, we talked about resistance training for elderly at home. In general, exercising and having physical activity has an effective and beneficial role for all ages and will increase the mental and physical health of the person. Note that exercise in old age is one of the main challenges in old age, which if not done correctly, can cause irreparable damage.
Exercise for the elderly increases vitality, happiness, self-confidence and prevents the occurrence of forgetfulness, dementia and depression in old age. In this article, we introduced you to the best resistance exercise exercises for the elderly. We hope this article was useful for you.
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Frequently Asked Questions
What Exercises Can Seniors Do?
Resistance, aerobic, balance and stretching exercises are suitable for seniors if done at the right intensity and speed.
What are the Benefits of Exercise for Seniors?
Reducing the risk of depression, dementia and increasing the happy hormone in seniors are some of the benefits of regular exercise in seniors.
When is the Right Time to Exercise?
The right time to exercise varies from person to person and depends on each person’s personal characteristics.
What is the Best type of Resistance Exercise for Seniors?
Seniors generally withdraw from society due to old age. Participating in classes and general resistance exercises can be beneficial for seniors.