If you want to know which 6 exercises for seniors are the most recommended ones, you can’t miss this article.
As the years go by, the body loses more and more of its capacities. In old age, people may find themselves with stiffness in the joints or muscular pains typical of old age. It is essential to maintain a nutrient-rich diet and to engage in physical exercise, especially at this stage. However, activities must be adapted to the body and its conditions, otherwise they could be harmful to health. If you do not know where to start, in this article we leave you with 6 exercises for seniors that will help you maintain a good physical condition.
1. Walking (and all its variations)
If you’re a fan of taking walks, this first exercise is for you. Walking, either slowly or on march, helps to lower blood pressure and cholesterol, without damaging the joints, as it is a low-impact exercise. It is also an exercise that can be adjusted to your physical condition, so you can increase or decrease its intensity as you want.
Whether it’s outdoors on a moving bike or from your living room on an elliptical, cycling is another exercise for seniors that will help you maintain a good physical condition. This exercise helps to improve the joints in your legs (such as your knees or ankles) without putting too much weight on them.
Do you know something funnier than doing gymnastics in the water? The aquagym is one of the activities that hits among older people. This is because it does not involve a great physical effort, since in the water the feeling of weight decreases, so is much easier for the person to move. In addition, as it is a sport that is done in a group, it makes it more fun.
4. Maintenance gymnastics
If you are not very friendly with water, there is also a version of aquagym without it: maintenance gymnastics. This works all the muscles of the body and helps with coordination. It is also done in a group, which helps seniors socialize while exercising.
5. Soft gymnastics: taichi, pilates or yoga
If you did not like any of the above options and prefer something much calmer, tai chi, pilates or yoga are for you. These three soft gymnastics modalities help with balance and back pain and also eliminate accumulated tension.
Dancing, in all its variations (of which there are many), exercises all the muscles of the body almost without realizing it. It is suitable for any age, as it can be adapted to all levels and needs. For older people it is recommended to start with modalities that are less aggressive for the body, such as ballroom dancing. The chachachá, the waltz or the pasodoble are good options if you want to start taking dance classes.
If you want to do exercises for seniors, don’t forget about your blood glucose
At a certain age, the body can stop producing or using insulin properly, leading to type 2 diabetes. This is very common in older people, so if you do activities to exercise for older people and you have type 2 diabetes, don’t forget to remember the following tips:
- Monitor your glucose before and after exercising: Apps like Cori will help you keep constant control of your blood glucose levels at all times, which will make easier to exercise safely.
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People with diabetes are especially vulnerable to the dangers of colds and the flu, but there are things you can do to control your symptoms and avoid getting sick in the first place. You may maintain your health even when you’re feeling under the weather by constantly monitoring your blood sugar levels, staying hydrated, getting enough of rest, and adhering to your diabetes management plan. Additionally, you may lower your risk of getting sick and safeguard yourself from any problems by maintaining proper cleanliness, being vaccinated, and generally maintaining good health. Make sure to discuss any worries you may have with your healthcare team for advice and support if you have diabetes and are worried about managing colds and the flu.
- Eat a healthy diet: Accompanying training with a balanced diet will help your health even more.
- Take your medications: Training is not a magic solution. Continuing to take the medications prescribed by your doctor is crucial to be able to exercise safely with diabetes.
- If you have any doubts, go to your doctor: Your doctor is the person who knows the most about your type of diabetes and how to help you with it. If you have any doubts or questions, go to him or her for the best advice.
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