Four Types of Exercises Should You Do Regularly As You Grow Older

There are various reasons as to why we slow down and become sedentary with age. It might be caused by health problems, pain or weight issues or the worries of falling and sustaining injuries. Or perhaps the most common thinking of people that exercising is not for them.

Whatever reason there is, an active lifestyle becomes crucial to our health than ever as we grow older. Here are 5 benefits of exercising regularly as you grow old:

1. It Improves Your Memory

Do you feel like can think clearly after a good exercise? Thank exercise for that. Not only is your brain getting more oxygen and energy, but some studies revealed that exercise can actually boost your memory and help you learn better.

2. Maintain Mobility

As we age, most are physical function gets lost. Exercise can help in increasing balance and flexibility and builds stamina and muscles. Also, exercise can help reduce some kinds of arthritis which makes it more difficult for you to move around. Exercising can help seniors to move around easier and lowers the risk of slip and fall accidents.

3. Boost Mood

Exercise does not provide benefits for physical. When people exercise, the body produces more endorphins or mood-boosting hormones. The effect is so significant that a study found out that a 14 minutes exercise thrice a week is enough in order to relieve depression. And because aging people are more particularly at risk for anxiety and depression disorders, exercise is a crucial part of maintaining a good emotional health in old age.

4. Lowering The Risks
Regular exercise helps in lowering the risk of cardiovascular disease in older patients by lowering their blood pressure. Moreover, it also reduces the likelihood of osteoporosis and preventing injury due to weak bones.

Furthermore, postmenopausal women can lose up to 2% of their bone mass every year. So it is highly recommended that they do strength training not only to slow the bone loss, but it can also help improve balance and restore bone strength.

5. A Better Sex Life
Do I have your attention yet? You’ve read it right. As we age, our sex life becomes dull and lifeless not only because of stress and busy schedule but because we lack the urge and energy to do so. There are studies which revealed that a regular exercise can actually increase an individual’s arousal and reduce the risk of having erectile dysfunction in men. This is because exercise helps improve blood circulation which is actually important in terms of sex.

Regardless of your age or your physical condition, these 4 types of exercise can help you become more active and improve your health status and outlook in life as you grow older.

1. Strength Exercises
athletic-muscular-man-exercising-with-elasticAlso known as “resistance training” or “strength training”, these types of exercises make your muscles stronger and not weaker as you grow older. They may help you carry out your everyday activities like carrying groceries and climbing stairs and stay independent.

Strength Training exercises include:

● Using your own bodyweight
This includes planks, jumping jacks, pushups, squats, mountain climber, burpees, wall sit, lunge, bicycle, crunch, Superman, flutter kick, and tricep dips.

● Using resistance band
Resistance bands are portable exercise equipment which uses elastic bands for strength training. Exercises that make use of resistance bands are front squat, leg extensions, standing adductor, and plantar flexion, lateral band walk, bent over row, pull apart, lying pullover, bench press, and lateral raise.

● Lifting weights
It is the most common strength exercise which makes use of weights to build strength. This includes hex bar deadlift, single-arm dumbbell row, back squat, overhead press, and bench-press.

2. Endurance Training
healthy-running-manAlso known as aerobic exercise or activities which increase your heart and breathing rate, endurance training helps keep your lungs, heart, and circulatory system healthy, thus improving your cardiovascular health and overall fitness. Doing endurance training can make it easier to handle many of your everyday activities.

Endurance exercises include:

  • Dancing
  • Yard work such as digging, raking or mowing
  • Jogging, hiking or brisk walking
  • Swimming and biking
  • Climbing stairs
  • Playing sports such as soccer, basketball, or tennis

3. Flexibility Training
attractive-woman-training-hardFlexibility training stretches your muscles and can actually help the body to stay limber. Being flexible provides you with more freedom of movement for your everyday activities such as getting dressed, driving or reaching into high cabinets. Flexibility exercises include:

  • Yoga
    Yoga is probably the most synonymous word for flexibility. With seemingly impossible poses that stretch out every muscle in you, yoga can definitely help in improving flexibility. Some of the most basic yoga poses includes the Balasana (Child’s Pose), Bidalasana (Cat/Cow Pose), Adho Mukha Svanasana (Downward Dog Pose), Uttanasana (Standing Forward Bend Pose), Trikonasana (Triangle Pose), Bhujangasana (Cobra Pose) Parighasana (Gate Pose) and Virasana (Hero Pose).

Pilates is famous for core strength training, however, its stretches resemble that of yoga, and thus it also helps in improving overall flexibility. Some of its flexibility exercises include wall roll down, saw, swan, mermaid side stretch, the hundred, single leg stretch, criss-cross, and spine stretch.

4. Balance Training
yoga-at-home-a-girl-in-pink-sports-clothes-makesBalance training help in preventing falls which is a common problem among adults and older people. Most lower-body exercises can also help in improving balance. Balance exercises include:

  • Tai Chi
    It is a Chinese martial arts practice not only for defense but also for its health benefits. It is a graceful form of exercise which targets balance as well as flexibility. Some of the best tai chi moves for balance are one-leg balance, touch the sky, and face raise.
  • Heel-to-toe walk
  • Standing on one foot

Regardless of age, it is important that you start exercising. Remember that your body will not be able to maintain its current mobility, stamina, and strength without conscious effort. If you like other forms of exercises such as Pilates, then do what you love.

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