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The best exercises for older adults

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Gentle yet effective workouts can be some of the best exercises for older adults and will help you to get moving without subjecting your body to any excessive or unnecessary strain.

1. Walking

Walking is not only low-impact and easy on the joints, but it is also probably the simplest and easiest way to get moving.

Aim for at least 30 minutes a day, and you'll begin to see improvements in your cardiovascular health and overall wellbeing.

2. Strength Training

Strength training is especially advised for older adults due to the loss of muscle mass that occurs during aging, also known as sarcopenia.

By taking part in light strength training using light weights and resistance bands you can preserve and build muscle, which in turn will help you with joint flexibility, bone health and balance.

3. Yoga

Yoga is an incredibly effective form of exercise for older adults who might be managing chronic pain conditions such as lower back pain and arthritis.

The relaxing and low-impact movements of yoga can help strengthen your muscles and improve circulation, posture and joints.

4. Swimming

Swimming is a full body workout that provides a great cardiovascular workout and can ease joint pain. The buoyancy of the water helps to support your body weight and alleviates pressure on your joints.

5. Table Tennis

Table tennis offers all the joys of playing tennis but with less physical intensity.

It involves quick lateral movements and changes in direction, which can contribute to improved balance and agility - crucial for preventing falls and maintaining overall mobility.

Furthermore, playing table tennis can help improve hand-eye coordination, sharpening your reflexes and overall co-ordination.

6. Cycling

Whether riding a stationary bike or outside, cycling is a great, low-impact way to boost your cardiovascular fitness and leg strength.

Cycling is great for older adults, as it allows you to go at your own pace, strengthening the heart and helping manage blood pressure, reducing your risk of cardiovascular diseases.

7. Badminton

Badminton encourages agility, hand-eye coordination, and quick reflexes, helping to improve and maintain cognitive function in older players.

8. Fitness Classes

Fitness classes help to provide a structured and supervised environment, ensuring you receive proper guidance tailored to your specific needs and abilities.

The varied and enjoyable nature of fitness classes can also help you in maintaining motivation and adherence to a regular exercise routine, which is crucial for promoting longevity and a better quality of life.

Improve your wellbeing and meet new friends with a range of activities suitable for older adults.

Are you an older adult looking to get moving? Join ourActive Senior activity programme for older adults to be part of a welcoming community of over 65’s who are looking to reap the benefits of an active lifestyle. This is a fun way to improve your wellbeing, try something new, make new friends, and get moving in a way that works for you.

Sam Davis Content Contributor, Warwick Sport

Sam is a content writer and sport enthusiast with a keen interest in football, judo, and hockey.


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