The best exercises best suited for seniors, such as walking, swimming or stretching exercises, have many benefits, such as relieving arthritis pain, strengthening muscles and joints and preventing the onset of injuries and chronic illnesses such as diabetes or high blood pressure, for example.
The exercises should be practiced 3 times a week and under the guidance of the doctor and a physical trainer, as some of them may be contraindicated, according to the physical condition of the elderly. In this way, the best exercises for seniors include:
1. Walk
Walks, in addition to promoting social interaction, strengthen muscles and joints and improve heart rate. During the walk, it is important to keep your back and shoulders erect and wear comfortable sneakers with cushioning.
The elderly person should start with short paths and increase the distance until taking walks, from 30 to 60 minutes, about three times a week. Before and after hiking, it is very important to stretch to avoid injury. See some stretching exercises for walking.
2. Swimming
Swimming is one of the best exercises for the elderly because it helps to stretch and strengthen the muscles and joints of the body, without injury or without having a major impact on the joints, which is harmful at this age.
In addition, swimming helps to relieve the pain caused by arthritis, prevent bone loss and decrease the risk of diseases such as diabetes or hypertension, for example.
3. Cycling
Cycling is also a good exercise option for the elderly because it helps to strengthen the joints, especially those of the knees, ankles and hips, in addition to helping to strengthen the muscles of the legs and abdomen.
In addition, cycling also helps to lower blood pressure and relieve pain caused by arthritis. See more benefits of cycling and what precautions to take.
4. Stretches
Stretching, in addition to improving flexibility and blood circulation, also improves range of motion, favoring the performance of activities of daily living such as cleaning the house or cooking, for example.
In addition, stretching exercises help to decrease the stiffness of joints and muscles and prevent the appearance of injuries. Check out some stretching exercises for the elderly.
5. Water aerobics
In water aerobics, all the muscles of the body are exercised and the water favors the relaxation of the joints, relieving pain and developing the strength and resistance of the body. In addition, water aerobics improves heart rate and lung health.
Discover the 10 health benefits of water aerobics.
6. Yoga
Yoga varies strength exercises with balance exercises, helping to improve posture, stability and flexibility of the body, in addition to helping to stretch and tone muscles and relax joints.
See other health benefits of this modality.
7. Pilates
Pilates helps to stimulate blood circulation and increases flexibility and strength, promoting coordination of movements. In addition, it also helps to improve posture and relieve stress.
The elderly should stop doing the exercises if they start to feel severe pain, and should consult the doctor to do tests, identify the diagnosis and carry out the treatment, if necessary, to continue practicing the exercise without health risks.
