As we age, it becomes more difficult to stay fit and remain healthy. However, that doesn’t have to be the case. Nowadays, there is a growing fitness trend tailored to seniors that is designed to help them stay active and maintain their strength and mobility. Read on to learn more about the many benefits of senior fitness, as well as how to start and maintain a tailored workout plan!
1. Get Fit for Senior Life: Tailored Workouts for Strength and Mobility
Staying fit, especially into your later years, is key to a healthy lifestyle. As we age, it’s important to tailor our exercise routines to our needs. Not sure how to go about it? Here’s a couple tips to help you out:
- Prioritize Strength Training: Strength training maintains bone density and helps stave off illness and injury. It’s best to weight train 2-3 times per week for 30-45 minutes. Get yourself a trainer to walk you through the basics and figure out safe and effective routines.
- Focus on Balance and Mobility: Activities that improve balance and range of motion can help you maintain your independence and reduce your risk of falls. Try tai chi, yoga, or variations of these programs. Pick something you enjoy and that fits your personal goals.
Also, if you don’t like to travel anywhere to work out, you can get the same great benefits from in-home exercise. Invest in some basic weights, resistance bands, and a stability ball so that you can do simple exercises in the comfort of your own home.
Aside from the physical benefits, an individualized exercise program can also help to accompany emotional wellbeing. Taking care of your body is also taking care of your mind, and wellness should always come first as you age. Feeling good about yourself should be your focus.
Don’t be afraid to try something new. With the help of professional trainers, yoga and tai chi instructors, and at-home exercise equipment, it’s easy to get started. Safe stretching, low-impact movements, and strength training – you are in control of your fitness routine.
2. Senior Fitness: The Benefits of Adapted Workouts
Staying Fit as We Age
Aging isn’t always easy and moving around can become more difficult. However, with senior fitness, adapting our workouts to our abilities and age can be a great way to stay in shape.
As we age, our bodies change. We might become more prone to falls or find that our muscles need more time to recover. By making workouts easier, but still effective, we can continue to train and stay fit.
- Adapted workouts allow seniors to engage in physical activity despite their abilities or impairments.
- Important exercises such as resistance training can help a senior maintain a healthy metabolism.
- Workouts can be tailored to meet individual needs.
Water aerobics is a great way for seniors to stay active without putting too much physical strain on the body. The cooler temperatures and increased buoyancy of pool workouts help with any physical limitations and can give seniors the confidence to put themselves out there and get active.
For those seniors who are comfortable exercising outdoors, walking or bike riding is a great way to get in some physical activity and enjoy the sunshine. These activities provide a great opportunity for a catch up with friends or family.
Adapted fitness for seniors is a great way to continue staying active and healthy. Working with fitness experts can help seniors find workouts that work for their individual needs and abilities.
3. Positively Ageing: What You Need to Know About Tailored Workouts
As we get older, our bodies don’t move the same way they used to. We might not be able to keep up with the same exercises we used to, or we might experience more aches and pains. This is why it’s important to tailor our workouts to meet our needs as we age. Here’s what you should know about positively ageing through exercise:
Start with Bodyweight Exercises
For someone new to exercise, starting with bodyweight exercises like squats, pushups and lunges is a great way to ease into a routine and begin building strength. Not only do these exercises require no equipment, but they can be easily adapted to fit the needs of individual practitioners.
Set Realistic Goals
It’s important to set realistic goals when starting a workout program. Even when exercising regularly, it can take weeks or months to reach the desired results. Remember to set achievable objectives and reward yourself for small accomplishments along the way.
Focus on Small, Steady Improvements
Making small improvements in your routine can go a long way. Incorporating a variety of exercises keeps things interesting and can help you ease into a routine. Think about doing things like yoga, strength training, or swimming to keep your workout routine fresh.
Incorporate Restorative Practices
Incorporating restorative practices into your routine can help you keep a balance between pushing yourself and taking a break. This can include:
- Stretching
- Foam Rolling
- Massage Therapy
- Hydrotherapy
Restorative practices can help your body recover from the strain of exercise, keeping it feeling strong and healthy.
4. Staying Strong and Active: Tailoring your Fitness Routine with Age in Mind
As we age, the importance of staying fit and strong only grows. Our bodies and minds need to stay active to maintain good health. But when it comes to staying fit and active, not all exercises are equal. Tailoring your fitness routine with age in mind is key to staying in the best shape possible. Here are a few helpful tips for your age-appropriate workout:
- Choose Low-Impact Exercises. Swapping out high-impact exercises like running for low-impact exercises like swimming or cycling will reduce the risk of muscle or joint injuries. Look for exercises with less stress on the body to ensure a safe, sustainable routine.
- Focus on Strength Training. Even if you’re not looking to bulk up, strength training is a vital part of keeping your bones and muscles healthy. Weight-bearing exercises help maintain and even increase muscle strength and bone density as you age.
- Prioritize Flexibility and Balance. Flexibility and balance can help you stay active for years to come. As the body ages, it naturally loses flexibility. That’s why activities like yoga, stretches, and balance exercises are essential for staying safe and strong.
- Take Breaks. With age come aches and pains. To stay safe and ward off potential injuries, take breathing pauses or rest several times a week. Pushing yourself too hard can put unnecessary strain on the body, so listen to your body and take breaks when needed.
The most important thing to remember while working out is to always work within your comfort zone. At any age, it’s important to move your body — just make sure it’s age-appropriate exercise. Focus on quality, not quantity, as your body adjusts. Most importantly, have fun and enjoy the journey to a stronger, fitter you!
No matter the nation, every Senior is made to move! With the right fitness plan in place and an appreciation for staying active, there’s no stopping the golden generation! Take a step today to create a workout plan that keeps your body and mind ready to take on the world.