Exercises for Older Adults Over 60

Our elders, those over 60 years old, may raise their life expectancy by staying physically and mentally active and exercising on a regular basis. Exercising has so many benefits; it can help build endurance, maintain balance and strength and prevent falls.In addition, regular exercise can lessen the chances of developing arthritis, cognitive decline and chronic illnesses, such as heart disease and diabetes. 

Here are few exercises older adults should practice on a regular basis:

Wall push-ups: Wall push-ups are great for increasing strength of the upper part of the body, such as shoulders and chest. Wall push ups are most suitable for older adults as it can be done almost everywhere and at any time. There’s no requirement for any equipment or the expense of a gym.

Toe taps: This can be done by sitting on a chair and keeping your feet on the floor. You just have to raise your toes high enough that you can sense the muscles along your shin. This helps in strengthening the lower legs by keeping the blood circulating in your legs.

Knee lifts: It helps in abdominal development and midline stability.

Balance exercises: Balance exercises include side way walking, heel-to-toe walk, one leg stand and many others. Such exercises maintain balance of the body by improving coordination and the ability to act in response to a sudden change in direction. These exercises are the best to help reduce the risk of accidental falls.  

Aerobic exercises: Bicycling,walking, swimming, dancing and jogging are the perfect aerobic exercises that raise your heart and breathing rates and help burn calories. Just remember to start slow and avoid overdoing it. By doing just 10 minutes at a time and slowly increasing how much you do, you will start to see how much more active you can be. 

Strength exercises: Strength exercises, such as arm raise, partial squats, biceps curl, and sit backs, improve functional strength and flexibility, reduces the risk of developing certain chronic diseases, and also helps enhance personal appearance.

If you need any professional help regarding senior care, contact Always Best Care. They are a great senior care firm, providing Elder Care Services In Morris, since 1996. For more information, call them today at (862) 772-7047.


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