What is the best exercise for seniors over 75? How much do you know about senior sports? Some people may think that sports are only for young people; But this is a wrong belief. All people of any age can exercise and benefit from its benefits. Elderly people will definitely live a healthier and better quality life by doing sports and having enough mobility. We have answered any questions you have about exercise for the elderly in this article from the humanhealthmag. We have also introduced suitable exercises for the elderly over 75 years old.
Is Exercise Suitable for the Elderly?
Before introducing exercise for seniors over 75, we answer this question: Is exercise good for the elderly? Yes, whatever age you are, you can enjoy exercise and its countless benefits. There are many reasons to stay active and exercise, regardless of 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. Exercise will also help keep your mind active and improve your quality of life. Exercising the elderly daily can reduce the risk of the following diseases:
- Obesity
- Heart disease
- Diabetes type 2
- High cholesterol
- High blood pressure
- Certain types of cancer
- Bone problems, including osteoporosis
What Is the Effect of Sports for the Elderly on Improving Life?
Having enough physical activity and mobility can directly affect your quality of life and improve your overall mood through the following methods.
- Energy increase
- Mood improvement
- Improving the quality of sleep
- Reducing the level of stress and anxiety
- Reducing pain caused by complications such as arthritis
On the other hand, spending a lot of time sitting (sedentary) may increase the risk of disease. Therefore, don’t neglect the exercise of the elderly and adequate physical activity. Even a few minutes of walking or stretching can be very helpful. Tricep exercises for seniors is suitable for strengthening the hip joint, do you know?
Best Exercise for Seniors Over 75
What types of exercise should older people be doing? Best exercise for seniors over 75 depend on their physical condition and health. Exercise activities for older loved ones can take many forms such as walking, swimming, stretching, dancing, gardening, walking, cycling or regular exercise sessions. There are three types of exercise, including endurance, strength, balance and flexibility. It is important to include all 3 types in your exercise program.
1- Aerobic and Endurance Exercises
Healthy breathing and heart health are vital for people over 50. Endurance exercise helps your lungs, blood vessels, and heart by strengthening your heart muscles and improving your circulatory system, giving you more energy throughout the day. Some of these sports include the following, but it is better to be careful in doing them and do not put too much pressure on yourself:
- walking
- Jogging
- Dancing
- swimming
- cycling
- Tennis
- Climbing stairs (avoid this if you have knee pain)
Cardio has always been one of the best exercise for seniors over 75, this sport with all its benefits can also help you control and lose weight.
2- Strength and Resistance Training
Strength training can make your muscles stronger, making you less likely to injure yourself and reduce stress on your body parts. Some strength exercises include:
- weight bearing exercise
- lifting weights
- Using a resistance band
- wrist weight
- Sitting or standing heel raise
- Lunges
- leg raises
These exercises are very useful for back pain and reducing complications such as lumbar disc. By strengthening the muscles of the back, abdomen and legs, the pressure is removed from your spine, knees and chest. It might be interesting for you to know that strength sports like deadlifts can also be included in the exercise program for people over 75 years old. In fact, according to Harvard Medical University, reports and research have shown that deadlifts can be a very suitable exercise for healthy older people. However, be sure to talk to your doctor or physical therapist before starting heavy weight training exercises such as deadlifts.
3- Stretching and Flexibility Exercises
Falling and injuries that occur due to the elderly falling are very dangerous. According to the National Council on Aging: 1 out of every 4 seniors falls every year. Elderly falls are the main cause of serious and even fatal injuries in people over 65 years old. Elderly falls cause hip, knee and head injuries. Even if an elderly person’s fall does not cause a dangerous injury, it can still cause anxiety, depression and reduced mobility in the elderly person. The best way to prevent the elderly from falling is fall recovery training and balance and stretching exercises. These sports include restorative yoga, tai chi, and stretching exercises that improve flexibility and mobility of the elderly.
Note: If the elderly cannot stand easily, exercises such as sitting yoga can be suitable for people over 75 years old. exercise for seniors over 75 that will help your flexibility and balance include:
- One leg balance
- Stretching the neck
- quad stretches for seniors
- Heel touching movement
- Overhead stretch
- Seated cow stretch
Be sure to warm up for 5 minutes before exercising. A gentle walk followed by stretching are good warm-up activities.
How Much Exercise Is Appropriate for the Elderly?
Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) each week. This amount is about 30 minutes on average on most days of the week. Or they should do 1 hour and 15 minutes of exercise every week, such as jogging, if allowed by the doctor. They should also do strength training at least 2 days a week. You can work on senior balance and flexibility daily. In addition, sports activities for the elderly should be included in their daily routine.
Exercise for Seniors Over 75: Sample Exercise Plan for the Elderly at Home
Now we bring an example of an exercise program for the elderly 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
Exercising is useful and appropriate at all ages and will make you more physically and mentally healthy. In this article, we tried to introduce exercise for seniors over 75 and mention a weekly exercise program for you dear seniors. Don’t listen to the myths and wrong thinking, which unfortunately prevent the exercise of the elderly and their health. Start your proper exercise early to improve your quality of life.
FAQs About Exercise for Seniors Over 75
What Are the Misconceptions About Exercising for the Elderly?
Some common misconceptions that cause older people to give up physical activity include:
- Elderly people are weak and physically unable to do sports.
- When we are old, the human body does not need physical activity.
- Exercising is dangerous for the elderly as it may injure them.
- Only strength and endurance sports are useful.
What Are the Dangerous Exercises That the Elderly Over 75 Should Avoid?
There are many sports such as barbell squats, sit-ups, leg presses, power yoga, long-distance running, and high-intensity aerobics that seniors should avoid to prevent accidents and injuries.
How Much Exercise Is Necessary for the Elderly?
Exercise for the elderly should be about 30 minutes of moderate intensity every day. Moderate-intensity exercise will leave you feeling a little out of breath, but you should still be able to talk comfortably.