As a mature adult, you've probably heard that staying active can provide you with many health benefits, including preventing or delay certain diseases, improving mood and maintaining muscle tone, but how do you start the process of increasing your activity levels safely, and what exercises are best for retirees?
It is recommended that retirees participate in at least 30 minutes of moderate cardio a day. Recommended cardio exercises include swimming, walking and dancing.
Swimming is a great low-impact exercise for older adults. To start, retirees should acclimate themselves to the water and start their exercise regime slowly. Retirees that have not been swimming in a long time should plan on building their endurance over several weeks or months.
Walking is one of the best exercises retirees can do for their overall health. This exercise can be performed on a treadmill or outside while enjoying nature. The only equipment needed is a good pair of walking shoes.
· Builds Endurance
· Improves Balance
· Improves Circulation and Breathing
· Strengthens Bones
· Low Calorie Burn
· Shin Splints
· May not be Ideal for Retirees with Joint Disorders or who use Walking Aides
Strength training is essential for retirees. As we age, we tend to become more sedentary, which results in a loss of muscle mass. This loss in strength translates into more difficulty lifting groceries, getting into and out of chairs and playing with the grandchildren. Retirees should perform strength training exercises three times a week.
Older adults should focus on upper body, lower body and core strength in order to improve balance and endurance and to maintain and active, independent lifestyle.
· Decreases Arthritis Symptoms
· Improves Bone Density
· Lowers Back Pain
· Reduces Risk of Falls
· Joint Pain
· Movements Must be Performed Slowly for Maximum Benefit
As with all exercise programs, retirees should consult with their doctor before beginning a new fitness regimen and if they have any questions about particular exercises or have an underlying health condition that could limit their ability to exercise.