Deliberately delaying the effects of ageing is the major intention behind exercises for seniors. However, seniors need to watch their step before choosing the type of physical activity, considering their physical capabilities. Sure, workouts are to improve the health and wellness of everyone but as seniors advance in age, they develop certain cardiovascular risks, especially if they perform high intensity workouts.
The intensity levels may vary senior to senior. It is important to consider all these possible risks before plotting a senior’s workout regime. Most doctors suggest the best aerobic workout gets seniors’ heart rate up for straight 30 minutes, even if they break each session as low as 10 minutes each day.
What is an aerobic exercise?
In simple terms aerobic exercises are the ones that focus on pumping the oxygenated blood from heart to other working muscles. These workouts stimulate the breathing and heart rates to sustain and maintain the rates per minute as long as possible.
What are the types of aerobic exercises?
As mentioned above, any exercise that pumps blood to the larger and smaller working muscles can be considered as an aerobic exercise. Here are a few best aerobic exercises for seniors.
- Brisk walking
- Jogging or running
- Swimming (Best exercise for seniors with knee pain)
- Cycling or any other sports activity
- Gardening
Consistency is the key
The secret behind consistency of any workout is how much the senior enjoys it. It could be a 10-minute session of outdoor walking or playing pickleball, choose the ones that make seniors wake up and just get the session done everyday, thoroughly enjoying it.
How much is too much?
Aerobics or cardio exercises pretty much fit everyone but the frequency and intensity of each exercise should be considered before sticking to a particular regime. Take a look at how much is too much for seniors.
- Moderate intensity workout for 30 minutes with a 3-minute break for 5 days a week (or)
- Intensive workout for 20 minutes with a 2-minute break for 3 days a week (or)
- A mix of both moderate and intense workout for 20-30 minutes, 3-5 days a week.
Why should seniors do aerobic exercises?
Aerobic exercises are popularly known as cardio workouts and as the name implies these exercises focus on improving blood circulation to all the parts of the body. They play a major role by helping seniors in fighting many cardiovascular conditions and other illnesses.
Here are a few benefits of aerobic exercises for seniors. Continue reading to understand the benefits of cardio workouts.
- Boosts cardiovascular health
Aerobic workouts are in the list of highly recommended physical activities for people who want to avoid cardiovascular conditions but people who have undergone one. A low intensity workout such as walking can enhance the health of the heart and its muscles at a significant level.
- Lowers blood pressure
Cardio workouts are known for raising high-density lipoprotein (HDL) and for lowering low-density lipoprotein (LDL) levels in blood. This, in turn, shows visible impact on blood pressure by lowering it significantly.
- Enhances sleep
Insomnia and other sleep disorders are a few conditions that take a toll on elderly. High intensity cardio workouts such as swimming and cycling will enhance sleep in elderly. However ensure the exercise is completed at least 2 hours before the bedtime and it is regular to ensure better results.
- Lowers the effects of asthma and its symptoms
Low intensity aerobic exercises are recommended for people with asthma and for people with difficulty in breathing. However consult your doctor as the physical activities for people with asthma are completely different from the regular aerobics.
Other benefits, including reducing chronic pain which is frequent in seniors, helping elders in managing healthy weight, strengthening immunity, improving cognitive and brain health, and enhancing the overall quality of living. Consult your doctor or your visiting doctor if you are availing home healthcare service for seniors as they help in opting the best aerobic exercise after assessing the physical condition thoroughly.
