Exercise for Seniors: Key consideration

While exercises for seniors don't drastically differ from those for other age groups, certain age-related risk factors should guide the design of their workout routines.

High Blood Pressure Concerns:

Avoid exercises that exert extreme pressure, such as isometrics overhead presses.

Steer clear of workouts causing abrupt changes in height, like burpees. Sudden movements can lead to dizziness or falls due to blood pressure changes.

Bone Density and Joint Health:

As we age, declining bone density and joint wear can become concerns.

Bypass high-impact exercises like plyometrics and prolonged running.

Consider including weight-bearing exercises which can help in maintaining bone density.

Low-Impact Cardio Choices:

Opt for exercises with softer impacts for cardiovascular health.

Good choices include stairs, elliptical machines, stationary bikes, rowers, and walking. Swimming and aquatic exercises can also offer resistance without stressing the joints.

Strength Training and Flexibility:

Strength training remains vital to maintain muscle mass, bone health, and metabolic rate.

Emphasize exercises that allow seniors to operate within a comfortable range of motion.

Include flexibility and balance exercises to reduce the risk of falls and improve mobility. Consider yoga or Tai Chi, which can also offer relaxation and mindfulness benefits.

Safety and Monitoring:

Before beginning any exercise regimen, seniors should consult with a healthcare professional.

It's essential to start slow and gradually increase intensity to avoid injuries.

Monitoring heart rate and staying hydrated can help in ensuring workouts remain safe and effective.