Elderly Exercise Plans
Growing older is inevitable. Exercising can make this process a lot more enjoyable and increase the quality of life. A good full-body workout can be just the ticket to improve balance, brain acuity and immune function and help to prevent the onset of osteoporosis and other bone-related degradation.
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Significance
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As people age, there are some significant changes that take place in their bodies. One of the main things that happens is bones become weaker and brittle. Broken hips are one of the major side effects of this. Balance is also compromised, and muscle mass begins to deteriorate. This is a condition known as sarcopenia.
Function
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Exercising serves several functions for the elderly. Bones respond to exercise much like muscles do. They get stronger when force is put upon them. So doing load-bearing exercise packs a nice one-two punch in this aspect. Exercise also contributes to strengthening the connective tissue around bones and muscles. This includes tendons, ligaments and cartilage.
Types
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For elderly adults, the best type of exercise to do is anything that bears weight and builds muscle. They don't have to be heavy weights, and the exercise doesn't need to be performed at a high intensity. It just needs to be functional. This can be the use of weight machines, walking, body weight exercises, water workouts and lifting free weights.
30x30 Workout
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This is a very basic workout. It consists of 30 minutes of exercise 30 days in a row. It takes approximately 22 days for something to become a habit. So if this workout is performed, it can help pave the way for a permanent, positive lifestyle change. Perform this workout at a moderate intensity. It is an aerobic walking routine performed for 30 minutes every day of the week. It doesn't have to be continuous either. You can walk in several bouts that add up to 30 minutes. According to the Mayo Clinic, as little as 30 minutes of aerobic exercise daily can reduce the risks of obesity, heart disease, cancer and diabetes. Not to mention, keeping muscles strong as you age enhances mobility.
Water Workout
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Water aerobics is a very popular form of exercise today. Since it does not have a strong impact on the joints, it is especially good for the elderly because they often times have joint conditions. There are several different tools designed for use underwater. Water workouts are known for their benefits to muscles and bones as well as for being a good aerobic workout.
This workout is performed in a pool and requires a buoyancy belt. This is a tool that floats the body at about shoulder level and allows free range of motion in water to perform exercises. Start in the shallow end and walk briskly across the pool until the water is at chest height. Clasp your fingers and extend your arms straight out in front of your body under the water. Chop arms side to side, rotating at the hips using the water for resistance. Go back and forth 15 times, then turn around and come back to your starting position in shallow water. Perform a set of squats for 10 to 12 reps. Rest for 1 minute, then repeat the whole process 10 times. This workout helps build muscle strength, muscle endurance and cardiovascular strength. It can be performed 3 days a week on alternating days.
Full-Body Routine
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This workout is performed 6 days with one day off for rest. It is a two-part full-body routine performed on exercise machines at a gym. The workout consists of a weight-training day followed by an aerobic day. The weight-training day consists of a full-body workout of all the major muscle groups--the chest, back, shoulders, triceps, biceps and legs. Perform one to three sets of 12 to 15 reps using the appropriate machine for each muscle. The aerobic part of the workout should be performed for a minimum of 30 minutes on alternating days. It can be walking, biking, swimming or any form of repetitive exercise that gets the heart rate elevated.
Three-Part Series
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This workout contains three different elements: flexibility, strength training and endurance. It consists of doing strength training 3 days a week and cardio 3 days a week. Cardio can be performed for a minimum of 30 minutes on alternating strength-training days. The strength-training exercises are done with dumbbells and your body weight. Here are the exercises: wall push-ups, seated front press, biceps curls and dumbbell squats. Perform two to three sets of each exercise and do eight to 15 reps with moderate weights.
When the exercises are completed, perform the following stretches. Hold each stretch for 20 to 30 seconds.
Chest: Stand in a doorway with elbows bent 90 degrees; the upper arm should be level with the floor. Walk forward and place arm flat against the wall. Apply slight pressure until a stretch is felt in the chest. Repeat on the other side.
Shoulders: Extend one arm straight out on front of the body. Bend the elbow and grab hold of the back of the arm with other hand. Slowly pull the arm across the front of the body until a stretch is felt in the shoulder area. Repeat on the other side.
Back: Open door in the house. Stand in a wide stance. Grab onto both sides of the door knob and slowly lean backward. Keep the back straight while bending at the hips. The body should be in a V-like position. Feel the stretch in the back and sides.
Legs: Stand straight up and grab hold of a wall or permanent fixture for balance. Bend the knee and lift one leg up behind the body toward the glutes by grabbing onto the ankle. Repeat with the other leg.
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