Engaging in exercise for seniors over 80 at home can improve mental and physical wellness. You can enjoy yoga, aerobic classes, and weight-lifting exercises from your home in Glendale, AZ.
According to the Centers for Disease Control and Prevention, about 28% of seniors aged 50 and older are physically inactive. Physical activity may help prevent or manage chronic health conditions. It could reduce your risk of premature death while allowing you to maintain your independence longer.
With exercise for seniors over 80 at home in Glendale, AZ, you can take control of your health and fitness regimen. These exercises include stretching, yoga, and aerobic activity.
What are the benefits of physical activity at 80, and what options are there for movement support in senior living? Read on to find out.
According to the National Council on Aging, key benefits of exercise for older adults include:
Some of the safest home workouts for older adults include:
Consider working with a physical therapist or personal trainer to develop a personalized exercise plan. They'll help you incorporate a variety of exercises that focus on:
You can find guided senior exercise classes online or through your senior living community's fitness program.
According to the American Heart Association, seniors need about 150 minutes (2.5 hours) of physical activity a week. Here are a few at-home fitness tips you can use to remain active and safe.
Before engaging in these safe home workouts for older adults, warm up. A five to 10-minute warm-up can help:
Consider establishing exercise goals. Establishing goals can keep you motivated to work out regularly.Make sure your goals are realistic and achievable.
Identify and respect your limits. Pushing yourself too far may lead to injuries.
Once you begin working out, gradually increase the amount of physical activity over time.This can include:
A steady increase can help you gain motivation. Track your progress and celebrate your accomplishments as you go.
If you're struggling to meet your goals, make adjustments to your fitness plan. Recognize the hurdles you're facing to make adjustments as needed.
Try to include a variety of balance, aerobic, and strength training exercises in your routine.This can keep you from getting bored while improving different components of your physical health.
Balance exercises may help reduce your risk of slip and fall accidents. Balance exercises include:
Aerobic exercises can elevate your heart rate. Moderate-intensity activities include:
Vigorous aerobic activity will make you breathe hard and fast. These activities include running and aerobics. Getting 75 minutes of vigorous activity has similar benefits to 150 minutes of moderate-intensity activity a week.
Muscle-strengthening activities involve repetitive movements. These can include:
If you don't have weights at home, use household items like a reusable water bottle. During balance exercises, consider using a chair for support.
As you apply these at-home fitness tips, make sure to stay hydrated. Sip water before, during, and after exercise.
Consider adding water-rich foods to your diet, including cucumbers and watermelon. You can find more options through your senior living community's dining program.
Consider asking friends to join you the next time you work out. Exercising with friends can:
You can work out together at home or at classes hosted by your senior living community.
For older adults, the CDC recommends:
Aerobic activities can improve your lung and heart health. Muscle-strengthening exercises can improve muscle mass and bone density. Balancing exercises may prevent falls, while stretching can improve your range of motion and flexibility.
The 3-3-3 rule of exercising encourages a weekly schedule featuring:
This rule can ensure consistency, allowing you to experience the health benefits of regular exercise. Recovery between exercise sessions can help reduce your risk of an injury. Adopting this rule can improve your cardiovascular fitness, lean muscle mass, and strength.
Engaging in exercise for seniors over 80 at home can improve mental and physical health. It may help you live independently longer while reducing your risk of chronic health conditions. Remember, you can further enhance your workout regimen through your senior living community's fitness program.
At Westgate Village, we're enhancing our Independent Living with supportive services, beginning with newly renovated apartments. Enjoy comfort, style, and convenience designed for active seniors.
We offer exclusive lifestyle programs, including homestyle dining with attentive tableside services, activities like poker tournaments and local excursions, and on-site health and fitness classes like tai chi. Contact us now to schedule your tour.