Fitness for seniors: Safe and effective exercises for ageing adults 

Best exercises for old people: Regular stretching of your neck muscles, hamstrings, and other areas helps maintain flexibility, reduces muscle stiffness, and enhances range of motion (Image: Canva)

As you age, your body naturally tends to slow down, losing muscle, flexibility, and cognitive ability. According to the Centers for Disease Control and Prevention (CDC), physical activity can help control weight, improve mental health, and lower the risk of early death, heart disease, type 2 diabetes, and some cancers. It can also reduce depression and anxiety.

Engaging in activities like strength training, balance exercises, and stretching can help preserve muscle mass, improve flexibility, enhance cognitive function, and reduce the risk of chronic diseases. This promotes a healthier and more independent lifestyle as you grow older.

Spoorthi S., Fitness expert at Cult.fit, shares 5 safe and effective exercises tailored for the elderly:

Walking:

Walking is one of the simplest and most accessible forms of exercise. It enhances cardiovascular health, strengthens bones, and improves balance and coordination. Regular walking can also boost mood and energy levels. Start with a comfortable pace for about 10-15 minutes and gradually increase the duration to 30 minutes or more. Aim for a brisk walk but ensure it is manageable and doesn't cause strain.

Strength training: 

Strength training isn't solely for muscle gain; it's vital for people of all ages aiming to enhance their health. However, when engaging elderly adults, caution is necessary due to the weight involved. Strength training aids in reducing bone loss, particularly critical for those with osteoporosis and fracture risks. Additionally, it enhances blood sugar control, reduces blood pressure, and enhances cholesterol levels, thereby lowering the likelihood of chronic diseases.

Chair exercises:

For seniors who struggle with balance or have limited mobility, chair exercises are suitable. Exercises like seated marching and arm raises can enhance circulation, strength, and flexibility, contributing to improved mobility and reduced risk of falls.

Balance exercises:

Improving balance is important to prevent falls, which is a major risk for seniors. Balance exercises such as heel-to-toe walking and standing on one foot can strengthen the muscles that maintain stability and keep you upright.

Stretching:

Most importantly, regular stretching of your neck muscles, hamstrings, and other areas helps maintain flexibility, reduces muscle stiffness, and enhances range of motion. It can also alleviate aches and pains associated with aging.

Before beginning any new fitness programme, make sure the exercises are suitable for your particular health condition by consulting your doctor.