Written By: Tania Tarafdar | Updated : December 31, 2014 1:08 PM IST
Exercise is great for your health, it makes you stronger, fitter and healthier. But as we age we tend to think that exercise is not as important or that it might do more harm than good. In reality, exercise is absolutely essential for the body as you age, and if done properly, it can help keep you fit and healthy. Regular exercise can help reduce stiffness, increase strength and improve energy levels and helps reverses the signs of aging. Whether you are healthy or fighting an illness, exercising can make you fit, boost your mood and enhance your memory. While there are a variety of intensity levels, older people need not do very elaborate exercises. The regimen can be as simple as a set of stretching, endurance and balance exercises.
How to start exercising
You may face problems with starting and maintaining a regular exercise routine as you grow older. If you haven t been active for a while, start with low-intensity exercises for less time. According to fitness expert, Mamtaa Joshi you should always start with the most basic variation of every exercise and make your exercise fun. You could choose to listen to music as you workout or have a buddy exercise with you. Also, Mamta says that doing exercises that you enjoy are the ones you are most likely to stick with, so make sure you stick with the form that you like. You can begin with a short walk and few minutes of floor exercises and then gradually increase the repetitions and go to the next level. Combining a walk with floor exercises is a better option for beginners. It would be a good idea to begin with a 20-minute workout twice a week and slowly add another day to your workout week. Read about the things that happen in your body when you exercise.
Exercises older people can perform
How often should they exercise?
Mamtaa says, 'It is a good idea for older people to exercise for 25 minutes two days a week. Seniors should rest for at least a day before exercising again'.
Strength training for older people
You can strength train depending on your fitness levels. But if you are unable to perform strenuous exercises, then walking followed by some endurance floor exercises with moderate effort should help you stay healthy.
Benefits of exercising
While cardio exercises are very beneficial for people with heart ailments walking is great people who have diabetes or blood pressure. Exercising improves immunity, increases metabolism, builds muscle mass and helps in the smooth running of the digestive system. Among other benefits, exercise can also maintain bone strength and alleviate the symptoms of chronic conditions such as arthritis. Regular exercise can also lower the risk of conditions such as Alzheimer s, osteoporosis and colon cancer. One significant benefit of exercise for older people is that it helps in weight loss.
Our expert says 'It is normal to get tired after any exercise but if you easily tire, you should do some yoga-based exercise. Walking is the best option for people who get tired quickly. As a suggestion, when you are tired it is best you wait for a while after exercise, resettle yourself and then start again'.
Exercises is good for your joints
Challenges tend to crop-up when you have a problem moving freely through a full range of motion. If you have good fitness level there are plenty of joint friendly workouts, you can try. Cardio workouts such as swimming, biking, rowing machines, walking and, pilates can benefit your joints. Besides, all floor exercises are good for your joints.
Fianally, always remember to wear proper footwear when you are doing any plyometric moves. Also maintain proper posture while doing any exercise.
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