5 Strength Training Exercises Suited For Senior Adult’s Health

The US has a rapidly aging population. By 2030, one in every five Americans may be older and over sixty. As a person grows older, their body starts slowing down. It also includes a weak immune system, weaker muscles, and multiple chronic conditions requiring expert geriatric care. One area that needs to be addressed is their declining muscle mass. When the body starts weakening, it can become challenging to stay upright.

Consequently, the older patient may start falling, slipping, and having trouble picking up everyday objects. Therefore, senior adults must try building their strength through exercises that facilitate their well-being. However, unlike traditional workout routines, not every strength training regime is suitable for older people. Therefore, here are some exercises they can try out without hurting themselves:

What Are the Benefits of Strength Training

Strength training, as the name implies, is all about building core stamina. It involves incorporating different moves that tone muscles, enhance metabolic rate, and burn excessive calories. Ultimately, this helps senior adults control their blood pressure and prevents health depreciation due to chronic conditions. Older people can look after themselves and reduce their dependency on others. They no longer need extensive supervision and caretaking services, which results in an indefinite stay at nursing homes.

These facilities’ original purpose is to help seniors with their everyday lives. But, the unfamiliar space and detached attitude of the nursing staff can make them feel isolated and alone. Additionally, some establishments are notorious for abuse and require legal intervention. In such cases, the older patient or their loved one has to get in touch with a nursing home abuse attorney to shed light on this mistreatment and demand fair compensation for the neglect.

What Exercises Can Older Patients Look Into?

Senior adults should thoroughly enjoy exercising. These adults can manage their health better and avoid the most preventable diseases by choosing a healthy life. Falling as an older patient is extremely painful. Unlike younger people, there is a chance that the senior adult may fracture their bone, need to get rushed into the ER, or sustain a severe injury. Therefore, to prevent this unfortunate circumstance, physical movement is essential. Here are some exercises worth exploring.

1.     Water-Based Exercises

Water is a popular tool for hydrotherapy. The liquid body cushions the body and prevents wounds and injuries. The buoyancy of the water also eases tension from joints and relaxes tendons. When older people enter the water to exercise, they also don’t need to add extra weight. The liquid is enough to guide their body without adding pressure on their body. So to make the most of their water exercise, older adults can swim, perform arm curls, and do jogging. After a few weeks, they may notice their body has become more defined, and their muscles feel light.

2.     A Glimpse Into Cycling

Cycling is a whole-body workout. While seated, the older person must adjust according to the cycle. The small seat can help most older adults fix their posture, help straighten their back, and increase blood flow. Cycling is also easy to keep up with as the machine propels the adult person forward with minimal effort. The fresh air and vitamin D, coupled with exposure to green sceneries, can work wonders on an older adult’s health. Vitamin D helps keep the skin smooth and lowers stress levels. Cycling engages the quadriceps muscles, which help maintain balance. The more the senior adult cycles, the better they get at going faster without falling off.

3.     Enjoy Dancing

Dancing is a unique form of exercise. It utilizes different parts of the body. Senior adults can look into dancing as a way to strengthen their muscles. There are numerous moves and styles they can practice until they find their forte. Examples include Zumba, tango, and even waltz. If a senior adult wants to dance and have a cardio workout session, they should look into Zumba. Dancing elevates the heart rate, which encourages blood circulation. The repetitive movement of muscles can strengthen them, giving the older patients a firmer ground to stand on. This strength improves balance and control and prevents the senior adult from tripping if they move slightly faster. Dancing also helps with posture, which gets rid of body aches.

4.     Practicing Lying Hip Bridges

Senior adults tend to sit in one place for extended intervals. This passive position puts pressure on the glutes and the hips, causing the muscles in that area to stiffen up. So when a senior adult attempts to move, they feel a deep ache and pain inside their body towards the back. Therefore by doing hip bridges, aging adults can exercise their back and get rid of knots. The process of which is simple. The senior patient must lie back with their knees bent and feet flat on the floor. In this position, they must push their hips in the air and extend their legs to make it seem like they’re trying to push their toes out of their shoes. The idea is to flex the hips. After one bridge, the older person should repeat the process.

5.     Chair Squats

Squats are the most functional and well-rounded exercise that tightens the core and helps keep the lower body in shape. Senior adults who engage in squats find it easy to get out of their chairs without stumbling over their feet. To carry out the perfect squat, a senior adult must stand with their feet apart and chest upright so that their hip pushes forward. Once they can stand like this, they must bend their knees to lower their body. The best squats are those in which weight is evenly distributed. So when older people drop themselves on their chairs, they need to exert the same amount of pressure on their feet and lower themselves. As a result, they prevent unwanted pressure on their knees.

Final Thoughts

Growing older is natural, but it also brings tenfold health issues. As the body slows down, people become more susceptible to conditions they could have previously avoided. However, the elderly can prevent these diseases with a slight adjustment and lifestyle change. For seniors, exercising helps them maintain their health, effectively removing the dependency on others. It helps them keep their mind and body engaged for the long run. So the best types of movements older adults can practice include water aerobics, cycling, dancing, hip bridges, and squats. While these may sound intimidating, they’re pretty manageable with time. All senior adults need motivation in the right direction to look after their well-being.