Aging adults sometimes reach a point where they need to stop doing certain exercises due to the risk of injuries. Your loved one may also need help choosing safe exercises if he or she has been sedentary for any length of time. Most seniors should avoid the following six exercises to protect their health.
1. High-Impact Aerobics
Aerobic classes often look fun, and many are advertised as including elements of dance that make seniors want to join in. However, all of that jumping combined with fast movements could cause seniors to injure their joints. Seniors should choose low impact aerobics classes that allow them to stay safe and still move to the music.
Performing safe exercises is one of the most important everyday tasks in the golden years. Aging adults who require assistance with the tasks of daily living can benefit from reliable home care Oshkosh, WI, families trust Senior Stride Home Care to provide the high-quality care their elderly loved ones need and deserve. Our caregivers are trained to help seniors prevent and manage serious illnesses and encourage them to make healthier decisions as they age.
2. Deep Squats
Squats are great for strengthening leg muscles, but seniors should avoid any type of exercise that requires them to do deep knee bends. Deep squats place strain on knee joints, which is a common location for arthritis. It’s also difficult to maintain the correct form for squats with back or leg problems. Chair sits are a better alternative to deep squats.
3. Sit Ups
Your loved one might have once taken pride in doing 100 sit ups each day. However, the time to stop those sit ups and crunches is now. Seniors can still work on building their core by doing safer forms of exercise such as modified abdominal twists in a standing position. Planks with the knees on the floor and assistance from another adult are also ways to fit in core strengthening exercises without straining the spine.
Exercising is just one of the many ways older adults can remain healthy and continue to live at home independently. Many seniors prefer aging in place over moving to an assisted living facility. If your senior loved one needs assistance to remain safe and comfortable while living at home, reach out to Senior Stride Home Care, a leading elder care agency. Our dedicated in-home caregivers can assist with meal prep, bathing and grooming, exercise, medication reminders, and many other important tasks.
4. Sprints or Heavy Running
Running is another form of exercise older adults might have enjoyed throughout life. However, those running shoes can be put to better use on a walking path. Running can strain the cardiovascular system, which is particularly dangerous if your loved one tries to sprint or go past his or her body’s limit. Walking or a light jog is a much safer way to burn calories.
5. Stair Climbs
Climbing stairs gets more difficult as seniors develop health conditions such as arthritis. Ask your loved one to stop doing stair climbs, and provide a safer alternative. For instance, your loved one might prefer to do stair step aerobics that involve a low platform he or she can easily get up and down on. Your loved one can also do simple leg lifts at home with balance assistance so he or she is less likely to fall.
6. Standing Toe Touches
Toe touches are another go-to exercise for flexibility. However, this exercise requires bending over, which could lead to dizziness that contributes to falls. Your loved one may also find that trying to do a toe touch strains his or her spine. Toe touches done from a sitting position are a better choice, and your loved one can adjust how far to bend down according to his or her back strength.
If you’re unable to help your loved one exercise safely due to other responsibilities, consider hiring a professional in-home caregiver. In Oshkosh, respite care is a great help to many families. Caring for a senior loved one can be overwhelming at times, which puts family caregivers at risk for burnout. However, an in-home caregiver can take over your loved one’s care, allowing you the time you need to focus on your own health, maintain a full-time job, or care for other members of your family. Call Senior Stride Home Care today at 920-717-1767 to find out how one of our trusted respite caregivers can help you and your loved one maintain a high quality of life.
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FAQs
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that's a squat.
Why shouldn't seniors do sit-ups? ›
When your loved one was younger, sit-ups were likely a go-to exercise in almost any workout program. While this exercise does build the core muscles your loved one needs for a healthy back and abdomen, it places too much stress on the neck and spine.
Which type of exercise is most strongly recommended for older adults? ›
Light-intensity walking is a good beginning activity, and moderate-intensity aerobic activity can be added gradually. Engaging in vigorous-intensity activity should initially be avoided to reduce risk of injury. Evidence indicates that regular physical activity is safe and helps improve functional capacity.
Which exercise is most anti-aging? ›
HIIT workouts tend to combine the two forms of exercise that have a huge impact on aging: aerobic and strength-training. Cardio that comes from aerobic exercise helps get the heart pumping. Whereas strength-training helps to keep muscles strong. Yoga is another physical activity that can reverse aging.
What is the number 1 exercise to increase balance in seniors? ›
Lunges are a go-to move for many and with good reason. They can boost lower-body strength and improve your balance and functional fitness. Be sure to master the lunge before you try this advanced version.
What is the number one exercise for aging? ›
Resistance Training – If you want to reverse your age at the genetic level, resistance training is the way to go! This type of exercise improves the strengths of your muscles and optimizes your endurance level. You may do it by integrating bands, weights, bars, dumbbells, and similar items into your standard work out.
Should seniors lift light or heavy weights? ›
Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
What exercise burns the most belly fat? ›
Exercises to Help With Belly Fat
- Walking, especially at a quick pace.
- Running.
- Biking.
- Rowing.
- Swimming.
- Cycling.
- Group fitness classes.
Should seniors avoid squats? ›
Squats are definitely a good move for seniors to do regularly, as it's a functional exercise (you sit down and stand up all day!) and targets the lower body, along with the core.
Should seniors exercise before or after breakfast? ›
It's extra important for older adults over 55 to eat something before exercising—especially when working out first thing in the morning.
The most cited barriers were: concern about physical health/fitness (14 studies), lack of motivation/interest (13 studies), fear of falls/history of falling (11 studies) and environmental barriers (10 studies).
What is the daily exercise for seniors? ›
The CDC recommends that adults aged 65 and older aim for: At least 150 minutes a week (30 minutes a day, five days a week) of moderate-intensity activity such as brisk walking. Or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
What exercise ages you faster? ›
A long-time plastic surgeon has a surprising warning about what exercise ages a person faster — running.
What is anti-aging food? ›
- Mar 28, 2024. 10 anti-aging foods for men and women ...
- These foods can control aging. Anti-aging foods, rich in antioxidants, vitamins, and healthy fats, combat oxidative stress, inflammation, and cellular damage. ...
- Berries ...
- Fatty fish. ...
- Leafy greens. ...
- Nuts and seeds. ...
- Avocado ...
- Turmeric
Which exercise makes you look younger? ›
There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting.
What is the number one exercise for lowering blood pressure AARP? ›
Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.
What is the generic exercise schedule for someone over 65? ›
Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week.
What is the number one exercise? ›
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
Does AARP have an exercise program? ›
The AARP Fitness Center can be accessed online. Get moving with workout videos from fitness experts like Denise Austin, Kathy Smith, Lorraine Ladish and more, plus find tips and tricks to help guide you on your fitness journey.