Getting older means a decline in bone density, cardiovascular efficiency, flexibility and muscle mass. However, staying fit as you age isn’t too difficult—it just involves following the right fitness routine and exercising with the proper equipment.
When selecting the best fitness approach, be mindful that older joints and muscles may be more prone to injury. It’s not necessary to get carried away and overdo it. Low-impact activities will give you the results you’re seeking and keep you motivated. Let’s look at a several workout essentials for seniors.
Staying supple with resistance bands
If you’re unfamiliar with resistance bands, imagine colorful swaths of lightweight, soft elastic material. These are often used by physiotherapists to assist with rehabilitation after an injury. They’re highly adaptable, gentle on your joints, and feature variable tensions. Costing very little to buy, they can make an excellent low-impact addition to your at-home exercise equipment.
Using a single set of resistance bands, older adults can build muscle strength and joint flexibility while improving their balance and stability. Exercises that target large joints like the hips and shoulders deliver noticeable results over time without the risk of injury. Seniors can focus on different muscle groups with exercises like seated rows, band-assisted squats, and shoulder presses.
Using a cross trainer for heart health
The cross trainer or elliptical machine is a wonderful low-impact choice for seniors. For those who want to experiment with something other than a treadmill, the cross trainer replicates a similar running motion. It’s different from walking on a treadmill in that it puts less pressure on your joints.
Basically, you’re standing with your feet placed on pedals that move forward and back, simulating jogging or walking. At the same time, the up and down movement of the machine feels a bit like a stair climber. By holding on to the arm attachments, your arms, chest, and shoulders get a gentle workout. Cross trainers offer a full-body exercise that builds muscle and cardiovascular health, while not straining your back, knees or hips.
Getting steps in with a treadmill
While ellipticals, rowing machines and stationary bikes are normally available at most gyms and for home purchase, the treadmill remains one of the most popular machines. No matter your age or health status, using a treadmill can help you regain and maintain function. Treadmills provide a safe, low-impact option that supports cardiovascular fitness and calorie burning for weight management.
The versatility of this piece of equipment allows you to jog or walk and adjust your speed accordingly. In addition to setting your pace, you can change the incline to increase your heart rate, slow down to cool off, and stop when you need to do so. Safety features on this equipment include emergency stops and handrails.
Supporting your back with a recumbent exercise bike
If you like the motion of peddling, but want to ensure that your back is well protected, a recumbent exercise bike might be just the answer. This minimally demanding machine is a great way to strengthen your cardiovascular system while supporting your back and joints.
A recumbent exercise bike differs from a more traditional stationary bike with a more comfortable and supportive seat and an attached backrest. With this type of machine, you have the typical low-impact benefits of cycling while reducing the stress on your knees and hips. Plus, you can readily adjust it to match your fitness level. Recumbent bikes allow you to build leg muscles, increase your heart capacity, and burn off a few calories at the same time.
Working out with weights
If you think using weights is too challenging for seniors, you’re mistaken. Since there’s such a variety of weights available, older adults can find something appropriate even if they’re just getting into weight training. Small handheld lightweight dumbbells provide just enough resistance to build strength in muscle groups in the arms, legs and shoulders. Alternatively, you might select small weights design to be worn on your wrists and ankles.
Exercising with weights can do wonders for an older adult in relatively little time, increasing bone density, enhancing functional ability, and preventing muscle loss. Start with light weights and progress to heavier ones as you gain strength.
Strength and flexibility on a yoga mat
Yoga is a good low-impact activity for any age and can be particularly valuable for older bodies. This exercise promotes better balance, greater flexibility, and stronger muscles. The poses are done slowly with intention, and this focus on mindful awareness protects you from straining or overstretching.
Although all you really need is a yoga mat, participants can select from different kinds of props to enhance and support their practice. These items include yoga straps and blocks. Some followers of yoga incorporate light handheld weights into the movements, too.
In conclusion
To stay fit and healthy well into later adulthood, use low-impact equipment and stick to a proper fitness routine.