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3 Exercise And Their Benefits

For Elderly People
Exercise and constant physical activities are very important for elderly people . It's also beneficial for
managing chronic diseases. But exercise prescription for elderly people depends on their own health
status and functional capacity. So we always need to assess the client's own capacity. Research and
evidence demonstrates that compared to less active men and women , elderly people who are physically
active regularly get good health benefits ,like:

● Boosted immunity system

Healthy and strong body helps to fight infections and diseases more quickly and easily compared to less
active elderly people . Physical activities make it healthier.

● Better bones health

Exercise protects us from bone loss . Higher bone density reduces the risk of osteoporosis and lowers
the risk of falls and broken bones . So , strength training can dramatically reduce the bone loss and
restore bones . And contribute to better balance and contribute to better balance and less fracture.

● Reduce chances of chronic disease

Physical activities reduce the chances of chronic diseases. Some research shows active people suffer less
from chronic diseases compared to people who are not much active physically .

● Good gastrointestinal system

Regular exercise helps boost metabolism, promotes the efficient elimination of waste and increases
digestive health . Physical activities are good option for people suffering from slow digestion and
constipation.

● Healthy respiratory and cardiovascular system

Regular physical activities lowers the risk of heart disease and reduces blood pressure. It makes our
lungs and heart very strong and healthy . It allows the body to function properly.
Types of fitness components good for elderly people
There are four types of physical activities ; aerobic , resistance , balance and flexibility. Each activity has
its own effect on the overall quality of life of older people, as well as medical condition and rate of
mortality.

Aerobic endurance activities

Low intensity aerobic activities and movements are helpful. Those exercises help to build a healthy
heart and respiratory system . It's also helpful for weight control, road crossing and playing with
grandchildren.

Resistance activities
Resistance activities help to increase muscle strength and mass, and as well as improve power and
endurance. Strong muscles help to lift groceries and climb stairs.

Flexibility activities
Flexibility activities improve the range of motion and movement . It’s very helpful for increasing joint
strength . It's very helpful to do daily work like tie shoelaces and pick up stuff somewhere.

Balance activities
Balance activities improve a person's ability to prevent falls caused by self motion, the environment or
other object . It really helps older people during traveling somewhere in buses and also helps in climbing
stairs.

The best exercise for senior citizen:-

1.Water Aerobics
In the past years, water aerobics have become extremely popular form of exercise among all ages , but
in particular to seniors. Exercising in the water is ideal for those living with arthritis and other forms of
joint pain . Additionally , water brings natural resistance , which eliminates the need for weights in
strength training . Water aerobics exercise improves your flexibility , and balance with minimal stress on
your body.

Great water aerobics exercises for seniors include:-

1. Aqua jogging
2. Flutter kicking
3. Leg lifts
4. Arm curls
2. Chair Yoga
Like water aerobics, chair yoga is a low-impact form of exercise that improves muscle strength ,
mobility , balance and flexibility , all of which are crucial health aspects for seniors.
Great chair yoga exercises:-
1. Overhead stretch
2. Seated cow cow stretch
3. Seated mountain pose
3.Resistance Band Workouts
Resistance bands are flexible strips of rubber that add resistance to workouts with reduced stress on
your body . These exercises are home friendly and ideal for strengthening your core , which improves
posture , mobility and balance .
Resistance band workouts for seniors:-
a. Leg press
b. Triceps press
c. Lateral raise
d. Biceps curl

4.Pilates
Pilates is a popular low-impact form of exercise that was developed a century ago . In pilates exercise,
breathing, alignment , concentration and core strength are emphasized , and typically involves mats ,
pilates ball , and other inflated accessories to help build strength without the stress of higher-impact
exercises. Pilates has been shown to improve balance, develop core strength and increase flexibility in
elderly people.
Pilates workouts for seniors:-
A. Mermaid movement
B. Side circle
C. Leg circle

5. Walking
One of the least stressless exercises is walking . For some seniors, walking is a bigger challenge than
others, so distance and steps goal differ from person to person. But for the general population, 10000
steps per day is advised for a healthy lifestyle.

6. Body weights workouts

Body weights workouts for seniors:-
1. Squat to chair
2. Step up
3. Bird dog
4. Laying hip bridge