Let’s all face it. Our bodies start to wrinkle and sag as we age. It is science, and we can’t argue about it. Fortunately, like everything else, there is a solution to this condition. What is more crucial to know is that your appearance as you age depends on how fit you grow physically? It can reduce signs of aging from your body. There is a need to take care of our bodies by staying fit. Here’s how to keep healthy and stay fit in old age.
Walking
Sometimes our endurance and energy decrease as we age. If this is your case, you might consider walking as the best choice of exercise. It is an excellent way to incorporate exercise without going hard on yourself. Walking is less exhaustive than running. However, this doesn’t mean you take short walks. To reap the rewards, you need to stay consistent with more extended periods of walking. If you are a beginner, you can try a twenty-minute walk. Once you get used to the exercise, you can switch to thirty to fifty minutes or more.
According to medical experts from Arthritis Foundation, taking long steps at least five times a week can improve your fitness journey at old age. Walking is also an excellent way to keep the brain cells healthy by supplying sufficient oxygen and blood. You can also boost your mood for the day if you take walks in the morning.
Running
Running as you age is as beneficial as it was when you were young. It is a fact that as you run, your aging speed slows down. Running helps lower the risks of heart diseases, high blood pressure, diabetes, and cancer. If you are aging, it is not too late to lose weight if that is your plan. You can depend on running to drop some pounds. Running is also an essential way to strengthen muscles and joints, improve your body coordination and mobility, and even boost your psychological sense as a human being. It is okay if you can’t run as you used to in your twenties. You can always do it at your own pace. Health experts report that running faster or more frequently can cause the protective benefits of running disappear. So, it is okay to move at your own pace. Try to run for twenty to thirty minutes for maximum fitness benefits.
Cardio
Seniors need to do something to make them sweat and breathe hard sometimes. Hate it or love it; it is an excellent way to get you fit as you age. Cardio is essential, especially for those individuals who want a well-rounded program. Cardio includes rowing, dancing, swimming, and even climbing. Experts from Fitbug insist that using a cardio machine can improve your fitness journey and make it more interesting. Tools like elliptical can increase the number of calories you burn, enhance endurance, and give you a fun cardio session without exerting pressure on your muscles and joints. If you get injured by accident, you can depend on capable cardio machines to recover and lower body stress. Cardio also lessens fatigue and keeps you active for other activities like walking, cleaning, and running house errands.
Power and strength training
Power and strength training, is it necessary? Many would ask based on the fact that we are talking about the seniors here. Well, John from stack.com often says that strength training is essential for fitness and a healthy lifestyle. You can easily maintain independence with strength training and reduce risks of contracting chronic illnesses. You don’t have to go heavy when power training. You can do a moderate endurance workout per week. In most cases, power and strength training involves a limited amount of cardio, balance training, flexibility, and bodyweight workouts that help condition your muscles. During training, you perform repetitive motions while applying resistance from elastic bands, body weight, free weights, and machines.
Power training is a little different from strength training as it involves a faster speed to improve reaction and power times. Power and strength training can help you build muscles, prevent loss of mass, and improve your body balance. It also enhances how you perform activities that need balance, like reacting quickly to avoid falls and lifting objects.
No matter your age, it is never too late to get fit. It is one of the healthiest decisions you can make as you age. However, it should be in a safe manner. Visit a medical practitioner for health clearance in case you have a preexisting health condition. You should never feel lousy or hurt when exercising. It is supposed to be fun. Always go for the exercise that you can enjoy and reap benefits.
