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Safe Exercises Tips For Seniors - How to Prevent Injuries

In order to live a healthy and long life, maintaining a regular exercise regimen is essential. A mere 150 minutes per week of brisk walking can add 3.4 years to your lifespan easily.


Especially if we talk about elders, they are more prone to accidents and health problems as compared to younger generations. Exercise can significantly reduce such health risks and it also helps them to maintain their quality of life and independence as well. As people age, strength and stamina naturally decline but this doesn’t mean they shouldn’t exercise. We have listed a few safe exercise tips that are suitable for the elderly:

Swimming



Swimming
Senior Swimming

For seniors, swimming is a gentle and impact-free exercise. It does not place a strain on the joints and can improve their flexibility and range of motion. Swimming can also prevent age-related muscle loss and help seniors maintain the physical strength and balance required to stay independent. In addition, swimming gives the heart a workout, keep blood vessels supple and increases blood circulation throughout the body.

Walking



Senior Walking
Senior Couple Walking

Walking is the perfect method of exercise for elders. Exposure to sunshine improves levels of vitamin D and shown to be a strong preventer of many cancers as well. Getting plenty of fresh air can reduce the symptoms of respiratory illnesses and allergies. Walking also improves the strength of stabilizing muscles in the hips, back and ankles which means better support and balance.

Strength Training



Exercising
Senior Exercising

Older people can engage in weight-bearing exercise even with a small amount of weight. Challenging the muscles help to increase functional strength which is an important part of staying independent and active. Another benefit of strength training is its ability to increase bone density. This can go a long way towards discouraging breaks and fractures which further makes it easier and safer to stay independent.

Stretching Exercises



Stretching
Senior Stretching

It’s imperative to maintain good flexibility and range of motion. This can help prevent muscle strains and torn ligaments. Fitness practices like Tai Chi, Yoga and Qigong are perfect for this purpose. Stretching exercises are easy to learn, low-impact and can be done in the comfort of your own home.

It is no doubt that physical activity is great for your health and function but it is important to remember not to push past their physical limitations. Before starting a fitness regimen, speak to a fitness practitioner and your doctor for advice.
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