Sedentary behaviour tends to increase as you age. Apart from fewer social interactions, leading to fewer reasons to get up and around, health conditions that come with ageing, such as muscle weakness and reduced muscle mass, lead to longer sedentary hours for the elderly.
Unfortunately, physical inactivity is related to various health risks, such as type 2 diabetes, heart conditions, and depression. This is why we recommend maintaining some sort of physical activity if you’re getting on in age.
Below, we list 8 exercises for people over 50s to try. With just one or two of these easy-to-do exercises as part of your daily routine, you can keep physically active and improve your health.
1. Yoga
Yoga may seem like a fitness activity for the young and flexible, but you’re never too old to start. It’s a great way to enhance your flexibility, breathing, and overall wellness.
Apart from the physical benefits, though, one of the main advantages of doing yoga is reduced stress and anxiety. Through mindful breathing and meditation, you can focus on the present and experience peace. This also leads to better sleep, something elderly adults often have a problem with.
2. Walking or Jogging
Walking and jogging are physical activities perfect for any age.
As an adult aged 50 or above, walking is the easiest type of exercise you can do. You don’t need any special tool or equipment and you can do it right in your home or around your neighbourhood.
Among the health benefits of walking include improved circulation, lower blood pressure, stronger muscles and healthier weight.
If your body is still up for it, you can take your exercise to the next level and start running, too. Even a slow to moderate pace can enhance your physical health.
3. Dancing
Want to have fun and get the benefits of exercising at the same time? Try dancing! Dance is an aerobic exercise that provides many health benefits. These include improved balance and flexibility, and better memory.
Dancing also offers you a creative or artistic outlet and creates social opportunities. With your dance classes, you can express yourself and meet new people, prompting you to get more active.
4. Biking
Bike riding is a safe exercise for quinquagenarians that also provides a ton of health benefits. Cycling is a low-impact, low-stress exercise that won’t put undue strain on your body. It’s a great cardio exercise that increases your heart’s capacity while also helping with weight loss and flexibility.
5. Swimming
Water exercises like swimming are perfect for people over 50 since they help you stay physically active without overexerting your self. Swimming, or any form of water exercise, as part of your weekly routine can improve your heart health, increase your flexibility and reduce the risk of osteoporosis.
6. Balance exercises
As you age, your body slowly loses its ability to maintain balance because of muscle loss. This leads to an increase in falls, which bring with them other physical injuries. This is why balance exercises, such as walking sideways and one-leg stands, are ideal activities to try as you get older.
7. Flexibility exercises
Maintaining mobility becomes more challenging as you age. Ligaments and connective tissues become less elastic, making it harder to move different parts of the body.
As such, flexibility exercises like simple neck stretches, hamstring stretches and side stretches should be a part of your daily routine.
8. Strength exercises
Being physically strong promotes not just physical health, but also mental and emotional health. This is why we recommend strength exercises for the elderly.
Done regularly, strength exercises, like knee lifts and wall push-ups, build the muscle mass you tend to lose as you age and preserve your bone density. The resulting improved physical strength also makes you feel more empowered and independent.
Work with the Leading Healthcare Provider in the UK
Vista Health is a trusted healthcare provider in the UK, helping patients prevent, diagnose and treat different health problems among people in their 50s and the elderly.
As a part of our services, we offer X-Ray scans and upright MRI scans, which could detect conditions that affect your soft tissue, preventing you from exercising properly.
Get in touch with us to schedule an appointment.