Active ageing: Fitness tips and exercises for seniors to be healthy and fit

It is important to stay active as long as you can. It is even more important to stay fit for an elder person. Here are some fitness tips and exercises for elders that they can try.
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Expert-recommended fitness tips and exercises for elderly. Image courtesy: Adobe stock
Miten Kakaiya Updated: 17 Oct 2023, 18:27 pm IST
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Age is just a number, they say! And indeed, it is. As we grow older, we start losing the energy, vitality, and movement that kept us going during our young days. Ever wondered why that happens? People often leave their active and healthy lifestyle much before aging starts. As a result, they experience health concerns, and difficulties in movement, and become dependent on others. Imagine a life filled with energy, vitality, and the ability to carry out tasks exactly as you do them now. That’s the power of active aging. All you need to know some fitness tips for elders.

Active ageing is paying attention to health and well-being, and embracing an active lifestyle that keeps us strong, fit, and independent. Here are some fitness tips and exercises for seniors of India to delve into the world of active aging.

exercises for seniors
Here are exercises for elderly people. Image courtesy: Adobe Stock

Fitness tips and exercises for seniors

1. Go for a walk!

Inculcate a habit to go for a walk daily. Walking is a fantastic low-impact exercise that boosts heart health, improves blood circulation, and helps maintain a healthy weight. Be it a nearby park or your neighbourhood, walking can build your stamina, give you time off the house, help you connect with people, and take care of your health.

2. Strength training exercises are a must

“Strength training isn’t just for the young. It is an excellent way for seniors to maintain their muscle mass, increase bone density, and improve balance and coordination. Simple exercises like squats, lunges, or even push-ups can help you build muscles. However, if you’re new to strength training, it is important to take the help of a professional fitness trainer who can guide you with proper form and technique.

3. Healthy, homemade, and balanced meals

Eating light, healthy and homemade meals is all the more important during old age. Your body needs nutrition and nourishment that is best derived from fresh and healthy food. Therefore, it’s important to include leafy green vegetables, fruits, nuts and seeds, and dairy products in adequate quantities to meet your daily macro and micro nutrient needs. A healthy and balanced diet can really do wonders for your body and save you from early signs of aging.

4. Bone-friendly workouts

With age, joint issues or arthritis become common. Water-based exercises like aqua aerobics, swimming, and water walking are gentle workouts that can work on joint muscles and relieve pain. Water sports are a great way to increase flexibility, muscle strength, and cardiovascular health. Many community centres and gyms offer senior-friendly water exercise programs to promote active aging.

exercises for seniors
Seniors should exercise to stay healthy and fit. Image courtesy: Shutterstock

5. Chair exercises for mobility

Senior citizens challenged with mobility often find fitness a challenge. Chair exercises are a convenient and effective way to strengthen muscles, improve blood circulation and stay fit. Chair exercises can include a range of shoulder and leg movements to promote muscle relaxation, movements, and stimulation. Your fitness professional can guide the best exercises suited for your body type and health concerns.

6. Stay socially active

Physical fitness is important, but staying socially active is equally important for mental well-being. Maintaining social connections reduces stress, makes you happy, and prevents you from feelings of loneliness. Engage in social activities, community services, workshops, etc that nourish your social life, and keep you connected with people around you.

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Active aging is a journey that can be fulfilling and rewarding when you take care of your health and maintain an active lifestyle. With regular exercises, meditation, and healthy meals, you can maintain your independence, vitality, and zest for life. So let age be just a number and enjoy life to its fullest!

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