Exercise and nutrition are essential parts of a healthy lifestyle throughout one’s life, and as we age, our requirements are ever changing. Research has highlighted the importance of exercise as a part of elderly care and how more seniors are opting for a healthier lifestyle instead of a sedentary one.

As we age, we naturally lose some muscle mass because our muscles become less sensitive to dietary protein's muscle-building ways and because of changing hormones. However, a decline in physical activity is the biggest culprit.

The World Health Organisation has recommended that all you need is 150 minutes of exercise per week and an active lifestyle is especially important for elderly health because it can help prevent heart disease, diabetes, and certain forms of cancer. Exercise also has the power to reduce pain associated with arthritis.

With this in mind, we have curated a list of 7 such exercises that older adults can follow with ease.

  1. Walking

One of the least stressful and most accessible forms of exercise is walking. It is also one of the most beneficial forms of activity as it gets your heart rate up and your muscles working. It also has the power to lower blood pressure, cholesterol, reduce the risk of diabetes, boost immune function, ease joint pains and improve your mood.

  1. Tai Chi

Tai chi is one of the best exercises ever conceived – it’s a low-intensity sport yet it has tremendous benefits for one’s balance and flexibility. Furthermore, Tai Chi is well-known to be a mindful sport that helps with relaxation and focus, so it’s great for mental health too. Its slow and deliberate movements demand exacting concentration, putting you into a state of meditative flow.

  1. Yoga

Yoga is a more structured practice of regular stretching exercises which also helps with muscle building at the same time. While you’ll be working your muscles to support your own weight during yoga, this stress won’t be exerted too much on your joints, so yoga is great for those who experience issues with their bones or joints.

  1. Toe and Chair Stands

Building muscle mass and focusing on better balance can help reduce the risk of falls and broken bones. A good balance exercise for older adults is the chair stand. You can further improve your balance with the toe stand.

  1. Regular Stretches

Stretching should be done on a daily basis because it’s an essential exercise to keep your muscles in good condition. Make sure you stretch all the different muscles in your body: neck, back, chest, abdomen, sides, arms, thighs and calves, shoulders, hips, knees and ankles.

  1. On-the-Spot Marching

Marching in place is a great balance exercise for seniors. If you need to hold onto something, do this exercise in front of a counter.

  1. Shoulder Rolls

This is a simple exercise for older adults. It helps in blood circulation and keeps the joints functioning, thus reducing stiffness.

Elderly Care is important and by improving balance, flexibility, endurance, and strength, older adults can stay healthier longer. Regular exercise is also good for your mind, mood, and memory. It’s never too late to find simple, enjoyable ways to become more active, improve your mood and outlook, and reap all of the physical and mental health benefits of exercise.

Author's Bio: 

The author of this article is a professional having years of experience in the field of writing and currently associated with Proxgy. The author is an expert in writing on Health and fitness related topics.