The best exercise for heart health for seniors in assisted living is walking. Other good exercises for them include stationary cycling, water aerobics, chair aerobics, and low-impact dance classes.
The CDC says that the leading cause of death in the US is heart disease. While genes certainly play a part in heart disease risk, bad diets and sedentary lifestyles do as well.
It's never too late to adopt good habits, though, even if you're a senior in Midwest City, OK. There are many ways to get healthy, and these exercises aren't too difficult or dangerous to do.
So what's the best exercise for heart health? And what other exercises can you consider for active senior routines?
The number one exercise for elderly people is walking, especially in assisted living. It's safe and low-impact, and you can also adapt it easily for seniors of all fitness levels. Best of all, you don't need special equipment.
Not only can walking help with heart health, but also:
This type of heart-healthy fitness can be done both outdoors and indoors, which makes it easy to stay in shape. The best thing is to combine walking with light strength, balance, and stretching exercises.
Find it hard to keep up with exercise and aging? Want to do more than just walk? Then consider these other heart-healthy exercises for seniors.
Stationary cycling is an excellent alternative to real cycling since you don't have to go anywhere to exercise. You can do it in any weather condition, and at any time of day (or night). And since you're indoors, you'll have good lighting and safety too!
Stationary cycling is great since it can strengthen your heart and lungs without stressing your joints. And if you need back support and less strain on your hips and knees, then opt for recumbent bikes.
If you have lots of aches and pains and find it challenging to exercise, then one of our best daily movement tips is to do water aerobics. The water provides natural resistance, and its buoyancy reduces pressure on the joints and spine. You can improve multiple areas of heart health without the risk of high-impact injury.
You can even take group water aerobics classes to add a social element. Not only can this boost your emotional well-being, but it can also increase motivation and improve consistency in maintaining a regular exercise routine.
Prefer to stay on land? Then opt for chair aerobics instead. It's great for seniors who have limited mobility, as they can get their heart rate up while seated comfortably.
The exercises include:
We mentioned earlier that since you're seated for these exercises, there's less stress on your joints and body. But more importantly, there's less fall risk since you're sitting securely in a chair.
The most fun you can have with low-impact workouts for seniors is to dance! It's engaging, meaning that time will pass by quickly without it feeling like you're working out.
You can always dance on your own, but classes can bump up the engagement level even more. You can learn simple and slow-paced routines that are set to familiar music. The instructors may even modify the movements for seated or standing positions so that everyone can participate safely.
In addition, there's a social element in these classes. Make friends, laugh as you miss a step, and look forward to the next time you'll see them for dance classes!
According to the CDC, the recommended physical activity for adults over 65 is at least 150 minutes of aerobic physical activity at moderate intensity a week. The good news is that you can break the 150 minutes into manageable sessions.
For example, you can do:
You'll also want to include muscle-strengthening exercises at least two days per week and balance activities at least three days per week. The key is to be consistent and choose activities that match your abilities and mobility level.
The four main types of exercise that seniors need to stay healthy are:
If you aim for all four, then you'll create a well-rounded, safe fitness routine that will help with mobility, confidence, and most importantly, your overall quality of life.
Both cardio and strength training are important for heart health, but cardio is more direct for strengthening your heart and improving circulation. It can:
Strength training with weights can also support heart health indirectly. It can improve:
So the best approach is a balanced combination of both.
The best exercise for heart health is walking, and most older adults of varying fitness levels can do this activity. But for optimal health, you should include other types of exercise, as they'll address things like balance, flexibility, and strength.
If you're finding it hard to exercise on your own, then find motivation with other older adults. In a senior living community, not only are there neighbors you can turn to, but also fun fitness classes to participate in. So consider a move, especially if you're ready for a life transition!
The chefs at Morada Midwest City have been serving our community for over 20 years and take pride in crafting delicious and nutritious meals for our residents. Contact us today to request more information about senior living in Midwest City, OK.