Whoever said that age is just a number, is true. Seniors have the right to remain healthy. But fitness is an individual choice. We all have our ups and downs with health just as in other matters. Medical conditions, pains and aches exist with almost all of us. But this should not stop us from our objective to get healthier & fitter.
The secret to fitness is balance and regularity. Building a balanced exercise plan and staying active is not a science. Mixing different types of physical activity helps both to keep workouts interesting as well as improve overall health.
Developing a holistic routine
Balance exercises
What it is: Maintains standing and stability, whether you’re stationary or moving around. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
Why it’s good for you: Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls.
Cardio routine
What it is: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
Why it’s good for you: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.
Strength and Power Training
What it is: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times.
Why it’s good for you: Strength training helps prevent loss of bone mass, builds muscle, and improves balance—both important for staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.
Flexibility
What it is: Challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple and less prone to injury. Yoga is an excellent means of improving flexibility.
Why it’s good for you: Helps your body stay limber and increases your range of movement for ordinary physical activities, such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.
Types of activities beneficial to older adults
Walking:
Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
Senior sports or fitness classes:
Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends.
Water aerobics and water sports:
Working out in water reduces stress and strain on the body’s joints.
Yoga:
This combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level.
Tai Chi and Qi Gong
Martial arts-inspired systems of movement that increase balance and strength.
Tips for staying motivated
It’s easy to become discouraged when illness, injury, or changes in the weather interrupt your routine and seem to set you back to square one. But there are ways to stay motivated when life’s challenges get in the way:
Focus on short-term goals such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
Reward yourself when you successfully complete a workout, reach a new fitness goal, or simply show up on a day when you were tempted to ditch your activity plans. Choose something you look forward to, but don’t allow yourself to do until after exercising, such as having a hot bath or a favourite cup of coffee.
Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but is also a reminder of your accomplishments.
Get support. When you work out with a friend or family member, you can encourage and motivate each other.
Diet as well as exercise can have a major impact on energy, mood, and fitness. The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.
If you or someone you know is going through a similar phase, follow us at Unmukt Festival to stay updated on active ageing. Unmukt Festival is a one-stop solution hub for seniors and their families.