Most individuals concentrate on one sort of exercise or activity and believe that this is sufficient. It’s crucial to obtain all four forms of exercise, according to research: endurance, strength, balance, and flexibility. Each one has its own set of advantages. Doing one kind can help you enhance your ability to do the others, and diversity can help you avoid boredom and injury. You may choose activities that suit your fitness level and demands regardless of your age!
- Exercises that Build Endurance in Seniors
Endurance activities, often known as aerobic exercises, raise your breathing and heart rates. These exercises help you stay healthy, develop your fitness, and do the duties you need to do on a daily basis. Endurance activities help your heart, lungs, and circulatory system stay healthy. They can also help to postpone or prevent a variety of ailments that affect the elderly, including diabetes, colon and breast cancer, heart disease, and others.
Increase your endurance or “staying power” to keep up with your grandchildren at the park, dance to your favourite songs at a family wedding. Build up to at least 150 minutes of hard-breathing activities every week.
- Strengthening Exercises for Seniors
Muscle strength can make a significant impact. Strong muscles allow you to remain independent and make common tasks such as getting out of a chair, climbing stairs, and carrying groceries simpler. Keeping your muscles strong might help you maintain your balance and avoid falls and injuries caused by falls. When your leg and hip muscles are strong, you are less prone to fall. Weight lifting is referred to as “strength training” or “resistance training” by certain individuals.
- Exercises to Improve Balance in Seniors.
Balance exercises assist older persons avoid falls, which are a prevalent problem with devastating implications. Many lower-body strength workouts will also help you maintain your balance.
- Exercises to Improve Flexibility in Seniors
Stretching can help you become more flexible. It will be simpler for you to reach down to tie your shoes or look over your shoulder as you back your car out of the driveway if you move more freely.
Safety Suggestions
- When your muscles have warmed up, stretch.
- After endurance or strength training, stretch.
- Don’t overextend yourself to the point of pain.
- When holding a stretch, remember to breathe properly.
- Personal trainers at gyms like fitness in Pattanakarn (called ฟิตเนส พัฒนาการ in Thai) , can advise you.
Safety First
If you’re unsure about any particular workout or struggle with any particular body movements, always speak with your doctor.
