Aerobic Exercises for Seniors | Benefits of Cardio Workouts

Deliberately
delaying the effects of ageing is the major intention behind exercises for
seniors. However, seniors need to watch their step before choosing the type of
physical activity, considering their physical capabilities. Sure, workouts are
to improve the health and wellness of everyone but as seniors advance in age,
they develop certain cardiovascular risks, especially if they perform high
intensity workouts.

The
intensity levels may vary senior to senior. It is important to consider all
these possible risks before plotting a senior’s workout regime. Most doctors
suggest the best aerobic workout gets seniors’ heart rate up for straight 30
minutes, even if they break each session as low as 10 minutes each day.

What is an
aerobic exercise?

In simple
terms aerobic exercises are the ones that focus on pumping the oxygenated blood
from heart to other working muscles. These workouts stimulate the breathing and
heart rates to sustain and maintain the rates per minute as long as
possible. 

What are
the types of aerobic exercises?

As
mentioned above, any exercise that pumps blood to the larger and smaller
working muscles can be considered as an aerobic exercise. Here are a few best
aerobic exercises for seniors.

• Brisk walking
• Jogging or running
• Swimming (Best exercise for seniors
  with knee pain)
• Cycling or any other sports activity
• Gardening

Consistency
is the key

The secret
behind consistency of any workout is how much the senior enjoys it. It could be
a 10-minute session of outdoor walking or playing pickleball, choose the ones
that make seniors wake up and just get the session done everyday, thoroughly
enjoying it.

How much
is too much?

Aerobics
or cardio exercises pretty much fit everyone but the frequency and intensity of
each exercise should be considered before sticking to a particular regime. Take
a look at how much is too much for seniors.

• Moderate intensity workout for 30
  minutes with a 3-minute break for 5 days a week (or)
• Intensive workout for 20 minutes with
  a 2-minute break for 3 days a week (or)
• A mix of both moderate and intense
  workout for 20-30 minutes, 3-5 days a week.

Why should
seniors do aerobic exercises?

Aerobic exercises
are popularly known as cardio workouts and as the name implies these exercises
focus on improving blood circulation to all the parts of the body. They play a
major role by helping seniors in fighting many cardiovascular conditions and
other illnesses.

Here are a few benefits of aerobic exercises for seniors. Continue reading to understand the benefits of cardio workouts.

• Boosts cardiovascular health

Aerobic workouts are in the list of highly recommended physical
activities for people who want to avoid cardiovascular conditions but people
who have undergone one. A low intensity workout such as walking can enhance the
health of the heart and its muscles at a significant level.

Cardio workouts are known for raising high-density lipoprotein (HDL)
and for lowering low-density lipoprotein (LDL) levels in blood. This, in turn,
shows visible impact on blood pressure by lowering it significantly.

Insomnia and other sleep disorders are a few conditions that take a
toll on elderly. High intensity cardio workouts such as swimming and cycling
will enhance sleep in elderly. However ensure the exercise is completed at
least 2 hours before the bedtime and it is regular to ensure better results.

• Lowers the effects of asthma and its
  symptoms

Low intensity aerobic exercises are recommended for people with asthma
and for people with difficulty in breathing. However consult your doctor as the
physical activities for people with asthma are completely different from the
regular aerobics.

Other benefits, including reducing chronic pain which is frequent in seniors, helping elders in managing healthy weight, strengthening immunity, improving cognitive and brain health, and enhancing the overall quality of living. Consult your doctor or your visiting doctor if you are availing home healthcare service for seniors as they help in opting the best aerobic exercise after assessing the physical condition thoroughly.

7 Best Exercises for Seniors (and a Few to Avoid!)

Exercise and nutrition are essential parts of a healthy lifestyle throughout one’s life, and  as we age, our requirements are ever changing. A growing body of research illustrates how regular exercise is especially important for seniors, and how more seniors are opting for an active lifestyle instead of a sedentary one. This article will show you the benefits of exercise for older adults, the seven best forms of exercise for seniors, and a few exercises that may be hazardous to seniors’ health.

The Health Benefits of Exercise in Older Adults

Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting one’s self. In older adults, exercise helps you live a longer, healthier, and more joyous life.

Some of the benefits of exercising later in life include:

More exercise means more independence for seniors:

Seniors that exercise regularly are less likely to depend on others. According to Harvard Medical School, regular exercise promotes an older adults ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the best ways to maintain independence for older adults.

Exercise improves balance for older adults:

Falling down is a much bigger deal for older adults than younger ones. Every 11 seconds, an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes, a senior dies from a fall, according to the National Council of Aging. Though no two falls are alike, and preventing falls is very complex, regular exercise reduces the likelihood of falling by 23%.

Regular exercise means more energy:

Though it seems counter-intuitive, being inactive makes you tired and being active gives you more energy. Any amount of exercise promotes the release of endorphins, which are essential neurotransmitters linked to pain mitigation and a sense of well-being. Endorphins combat stress hormones, promote healthy sleep, and make you feel more lively and energetic, overall.

Exercise helps prevent and counteract disease:

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at-risk for disease, exercise may be the key to warding off an unpleasant condition.

Regular exercise improves brain function:

One of the most remarkable developments in health science is the revelation that the mind and the body are much more closely linked. A healthy body likely means a healthy mind, and seniors that exercise on a regular basis have improved cognitive health, according to research from NCBI. More recently, a study from the Alzheimer’s Research & Prevention Foundation, regular exercise has been shown to reduce your risk of developing Alzheimer’s disease or dementia by nearly 50%.

The Best Exercises for Seniors

Exercise is crucial for older adults, but it can be hard to know where to begin. If you haven’t worked out for a while, re-entry into the active world can be daunting. There’s also a good chance the exercises you were once accustomed to aren’t ideal for older adults.

Before you launch into an exercise regimen, it’s important to check with a physician to ensure you’re healthy enough for exercise, and to see which exercises are ideal for your current fitness level.

1. Water aerobics

In the past years, water aerobics have become an extremely popular form of exercise among all ages, but in particular to seniors. Exercising in the water is ideal for those living with  arthritis and other forms of joint pain, as the buoyancy of the water puts less stress on your joints. Additionally, water brings natural resistance, which eliminates the need for weights in strength training. Water aerobics exercises improve your strength, flexibility, and balance with minimal stress on your body.

Great water aerobics exercises for seniors include:

1. Aqua jogging
2. Flutter kicking
3. Leg lifts
4. Standing water push-ups
5. Arm curls

2. Chair yoga

Like water aerobics, chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance and flexibility, all of which are crucial health aspects for seniors. Chair yoga is an accessible form of yoga that provides less stress on muscles, joints, and bones than more conventional forms of yoga.

As an added bonus, chair yoga has been shown to improve mental health in older adults. Regular chair yoga participants have better quality sleep, lower instances of depression, and report a general sense of well-being.

Great chair yoga exercises for seniors include:

• Overhead stretch
• Seated cow stretch
• Seated cat stretch
• Seated mountain pose
• Seated twist

3. Resistance band workouts

Resistance bands are stretchy strips of rubber that add resistance to workouts with reduced stress on your body. Resistance band workouts are user-friendly, and accessible for beginners. This form of exercise is growing more popular among seniors because of the relatively cheap up-front costs of materials, which makes resistance band workouts ideal for at-home exercise. Additionally, these exercises are ideal for strengthening your core, which improves posture, mobility, and balance.

Resistance band workouts for seniors include:

• Leg press
• Triceps press
• Lateral raise
• Bicep curl
• Band pull apart

4. Pilates

Pilates is a popular low-impact form of exercise that was developed a century ago. In pilates exercises, breathing, alignment, concentration and core strength are emphasized, and typically involves mats, pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises. Pilates has been shown to improve balance, develop core strength and increase flexibility in older adults.

Some great pilates exercises for older adults include:

• Mermaid movement
• Side circles
• Food slides
• Step ups
• Leg circle

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5. Walking

One of the least stressful and accessible forms of exercise is walking. For some seniors, walking is a bigger challenge than others, so distance and step goals differ from person to person. For the general population, 10,000 steps per day is advised for a healthy lifestyle, but those with difficulty walking or joint pain may settle for a smaller number as a goal. A PLOS One study found that walking 10,000 steps lowered the ten-year outlook for mortality by 46%. Walking promotes a healthy lifestyle, while strengthening muscles, lowering your risk of heart disease, stroke, diabetes, and colon cancer.

Ideas for walking exercises for seniors:

• Find a moderate trail through a park
• Find a walk-friendly race to train for
• Walk the perimeter of a familiar building
• Find an audiobook or a playlist for stimulation during your walk

6. Body weight workouts

Muscle loss can be devastating and debilitating for older adults. Around a third of seniors live with severe muscle loss, which can lead to hormone problems, a decrease in the ability to metabolize protein, and other problems. Body weight workouts are one of the best ways to counteract the effects of muscle atrophy in older adults. One of the key benefits of body weight workouts is the affordability. The materials required for body weight workouts are minimal; most body weight workouts require workout clothes and a mat to soften impact with the floor.

Some great body weight workouts for seniors include:

• Squats to chair
• Stepup
• Bird dog
• Lying hip bridges
• Side lying circles

7. Dumbbell strength training

Strength training has been shown to alleviate the symptoms of diabetes, osteoporosis, back pain, and depression, while helping you manage your weight. Strength training also contributes to a higher metabolism and enhanced glucose control. Dumbbell exercises are some of the best ways for seniors to strength train, if they are performed with the proper precautions. Dumbbells allow seniors to isolate muscle groups to strengthen, while improving balance and flexibility.

Some ideal dumbbell workouts for seniors include:

• Bent-over row
• Tricep extension
• Bicep curl
• Overhead press
• Front raise

Exercises Seniors Should Avoid

A good percentage of popular mainstream workouts are not ideal for older adults. These popular workouts are well-suited for younger adults looking to bulk up or shed weight in a hurry, but they may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems or issues with balance.

The following exercises should probably be avoided if you’re over the age of 65:

• Squats with dumbbells or weights
• Bench press
• Leg press
• Long-distance running
• Abdominal crunches
• Upright row
• Deadlift
• High-intensity interval training
• Rock climbing
• Power clean

Physical activity guidelines for older adults

Older adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Adults aged 65 and over should:

• aim to be physically active every day. Any activity is better than none. The more you do the better, even if it’s just light activity
• do activities that improve strength, balance and flexibility on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
• reduce time spent sitting or lying down and break up long periods of not moving with some activity

If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.

What counts as light activity?

Light activity is moving rather than sitting or lying down.

Examples of light activity include:

• getting up to make a cup of tea
• moving around your home
• walking at a slow pace
• cleaning and dusting
• vacuuming
• making the bed
• standing up

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

Try the aerobic video workouts in the NHS Fitness Studio.

What counts as vigorous intensity activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate intensity activities can become vigorous if you increase your effort.

Examples of vigorous activities:

Try the aerobic workout videos in the NHS Fitness Studio.

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym.

Examples of muscle-strengthening activities:

• carrying heavy shopping bags
• yoga
• pilates
• tai chi
• lifting weights
• working with resistance bands
• doing exercises that use your own body weight, such as push-ups and sit-ups
• heavy gardening, such as digging and shovelling

Try these exercise routines:

You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever’s best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.

Physical activity recommendations for other age groups:

GOV.UK also has a number of physical activity infographics.

Page last reviewed: 8 October 2019
Next review due: 8 October 2022

A Guide To The Best Exercises For Seniors – Forbes Health

Table of Contents

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Exercise is important in all phases of life, but for seniors, it’s critical to maintaining independence, among other benefits.

When it comes to determining the best exercises for seniors, variety is key. Adults of all ages—but especially people older than 65—should focus on a combination of strength and mobility exercises, as well as balance exercises and aerobic activity. However, the best exercises for seniors are the ones they want to do and will do consistently.

Why Exercise Matters for Seniors

Exercise is important for older adults (age 65+) because being physically active makes it easier to perform activities of daily living (ADLs), including eating, bathing, toileting, dressing, getting into or out of a bed or chair and moving around the house or a neighborhood, according to the U.S. Department of Health and Human Services (HHS). Physically active older adults are also less likely to fall, which can lead to serious injuries.

Exercise improves muscle strength and bone density as well, which is especially important for women since they lose bone density at a faster rate after menopause than men. Meanwhile, the benefits of exercise for the heart and lungs help promote overall health and offset some risks for chronic illnesses and disease.

Best Aerobic Exercises for Seniors

Older adults should do at least 2. 5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.

Here are some of the best aerobic exercises for seniors:

• Walking: Walking is one of the best forms of cardio for older adults and can be modified to match the pace, distance or time that feels right for the individual. It requires good balance, but can be effective if a person uses a cane or walker.
• Cycling: Whether using an outdoor bicycle or a stationary bike, cycling requires the use of larger muscles, including the quadriceps and hamstrings, leading to increased blood flow and demand on the heart and lungs. Like with other forms of cardio, when this demand is repeated, the body adapts by increasing its capacity to tolerate the added load, making the exercise beneficial for the heart and the lungs. Cycling is also a non-impact activity, which can be beneficial for anyone who needs to reduce ground reaction forces during exercise to help with joint or muscle pain or dysfunction.
• Dancing: Whether you’re into Zumba, line dancing or tango, moving your body (including your hips) with continuous dancing definitely counts as cardio. Dancing not only elevates the heart rate, but also improves balance, strengthens multiple large muscle groups and lifts your spirits. Pair it with a partner or group, and you’ve got yourself a social and physical workout.
• Nature walks: Whether along a creek, at the beach or on a mountain, walking in nature can challenge the body’s proprioception, or awareness of itself in space. Walking on various terrain can improve strength, agility and balance for safer movement overall. Spending time outside may also lead to positive psychological effects, such as reduced anxiety and improved mood.

Best Strength Training Exercises for Seniors

While some body changes like reduced muscle and bone mass are inevitable the older you get, staying strong and active can delay them to an extent. Incorporating regular resistance training can be accomplished with your bodyweight, free weights and resistance bands.

When it comes to picking the best strength training exercises for seniors, consider activities necessary for daily living. For instance, “one of the best indicators of morbidity and mortality is the ability to stand up from a chair without using your hands to help in any way,” says Heather Mims, a doctor of physical therapy and certified orthopedic specialist at New York City’s Tula PT & Wellness. This test means not pushing on the arms of your chair or pushing against the tops of your thighs with your hands when standing up. The best way to work on this skill is to practice it, as well as use the following strength exercises:

Best Flexibility Exercises for Seniors

Flexibility is important for independence, mobility and the ability to strengthen the body throughout its full range of motion. According to Mims, flexibility is critical for decreasing the energy cost of standing and walking as we get older. Stretches that target the shoulders, hips and legs—body parts that commonly contribute to balance problems and gait compensations—are key.

Begin with the following exercises:

Best Balance Exercises for Seniors

As general health declines with age, falls become more common, leading to fractures, head injuries and other problems that affect both mental and physical health.

Multiple systems work together to help us maintain our balance, including input from vision, the inner ear and touch systems, which are integrated into the brain and then translated into motor output through our musculoskeletal systems. As we age, these systems can function less well, but working to maintain them can help prevent the rate of decline.

Use caution when attempting these exercises, and have a spotter nearby if your fall risk is high.

• Single Leg Stance With a Stool: Stand at the kitchen sink, holding on to the front edge of the sink, and place one foot on a low stool. Find your balance as you stand tall, hovering your hands just off the surface of the sink and, if steady, lifting the foot up and down from the surface of the stool. For a more advanced move, stand at the kitchen counter on one leg, hovering your hands over the counter to catch yourself if you become unsteady.
• Tai Chi: According to a systematic review on the effects of tai chi on people with chronic conditions, this ancient exercise form has many health benefits, including improving balance. Tai chi helps the body improve awareness of itself in space, leading to reduced risk of falls.
• Lower Body Strength Training: Research suggests strengthening the hips and legs can lead to improved balance and reduced risk of falls. Incorporate the sit-to-stand exercise, squats and heel raises (standing and shifting up and down on your toes 10 times twice a day) to maintain strength in your hips, quads and calves.

Pro Tips for Building a Comprehensive Exercise Plan

The best exercise plan is not just one you feel comfortable doing, but one you enjoy and are likely to do regularly. Work with a trainer, physical therapist or occupational therapist to create a plan that’s customized to your physical abilities and preferences. Add variety and make it fun. Schedule daily walks with a friend or partner (or pet). Pair exercise with another part of your routine, such as getting up and down from your chair 10 times before you sit down to eat dinner.

Mims advises including strengthening, stretching and balance activities into your daily routine. Consider using a fitness tracker to monitor your activity levels, and some inexpensive tools like dumbbells and resistance bands.

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50 Cardio Exercises for Seniors

If you’re looking for something to get the blood flowing, try our comprehensive list of cardio exercises for seniors. Cardio is a great way to get your body moving and help promote physical and mental health. Choosing low-impact exercises that can be worked into your day-to-day life is the best way to build your own custom routine. Choose from the list below to get started!

Categories

At The Gym

If you’re going to get some exercise done, what better place to do it than the gym? Next time you’re at the gym, keep an eye out for any of these machines for a fast and effective cardio workout.

1. Treadmills

The best thing about treadmills is their ability to have their settings toggled to better suit the person on it. You can set it at a brisk walk pace, or turn it up to a quick run if you’re feeling adventurous. Some advanced models even allow you to customize the angle, either manually or in a simulated uphill and downhill run.

To Take It Home, Try:

NordicTrack has a great record of producing quality treadmills, and this one makes for a great inexpensive beginners’ option.  ( See Product on Amazon )

2. Stair Mills

Stair mills are very similar to treadmills, except they provide a never-ending flight of stairs rather than running in a straight line. Again, the speeds can be toggled to best suit you, so you don’t burn out quickly. These train the muscles that deal with lifting the body upward, and keeping your balance as you climb helps develop the body’s core.

To Take It Home, Try:

Try one of the few products that gives you physical steps to train on, rather than simply simulating stepping motions.  ( See Product on Amazon )

3. Recumbent Bikes

Recumbent bikes are a great way for seniors to get a safe, low-impact, cardio workout that’s effective. These machines are popular at the gym but are also the perfect piece of equipment for at-home exercise. Get your own recumbent bike here!

4. Jacob’s Ladder

For the very athletic, a Jacob’s Ladder is a treadmill for the whole body. Instead of just using your legs, your arms get in on the action as you climb a never-ending ladder. This can provide an intense and tiring exercise for the entire body, so only hop on if you’re feeling brave and ready for it!

To Take It Home, Try:

Take advantage of this climber’s digital readout for calories burned and total feet climbed . ( See Product on Amazon )

5. Skierg

Skiing is a great way to get some cardio in, but not everyone is lucky enough to be able to afford a trip to a resort every time they need the exercise. A Skierg aims to take the same elements that makes skiing such an effective cardio workout and condenses it into a machine, so you can safely exercise in the comfort of your gym. No need for the woolly jacket!

To Take It Home, Try:

This machine has a digital display to give you statistics on your workout, which is a good way to track your progress.  ( See Product on Amazon )

6. Elliptical Cross-Trainer

This interesting machine trains both the arms and the legs in a full-body workout that gets the heart beating and the fat burning. Despite its seemingly restrictive movement, there are a variety of different workouts you can perform on a cross-trainer, such as going backwards and only using your arms or legs.

To Take It Home, Try:

This neat piece of kit doesn’t take up much space, and can easily be placed under a table to exercise while you’re busy.  ( See Product on Amazon )

7. Punching Bags

Boxing is an easy way to get the weekly cardio requirements squared away, and acts as a great stress reliever at the same time. You don’t need to be a heavyweight to get the most out of boxing–simply going through the motions of hitting a punching bag is enough to give yourself a workout.

To Take It Home, Try:

The RDX Punching Bag is a cheap and effective way to start training with punching bags.  ( See Product on Amazon )

8. Medicine Balls

This handy ball doesn’t look like a cardio workout at first glance, but it’s not the ball itself that delivers the exercise, it’s what you do with it! There are some effective workouts that utilize the ball for additional resistance during your routines. Take a look at some exercises you can do with a medicine ball for some extra ideas for your next cardio session.

To Take It Home, Try:

The AmazonBasics Medicine Ball is one of the highest-rated medicine balls on the Amazon market right now.  ( See Product on Amazon )

9. Dumbbells

Speaking of adding additional weight to your routines, dumbbells are another tool you can use to achieve your goal of a healthier heart. Dumbbells can fit into any routine which involves lifting the arms–simply hold onto a pair of heavy (but manageable!) dumbbells as you do it and add some extra challenge to your workout.

To Take It Home, Try:

The AmazonBasics Neoprene Dumbbells come with a nice set of dumbbells and even includes a stand to store them on!  ( See Product on Amazon )

10. Foot & Hand Pedalling 

This curious machine can be best described as a bicycle machine for the hands. You place one hand on each ‘pedal’ and spin them around as you would a bike. It works similarly to cycling, but is a great alternative workout option for someone with bad knees or hips. They’re also a lot safer to use than treadmills or cycling machines if safety is one of your concerns.

To Take It Home, Try:

Designed for regaining strength after an injury, this hand cycle is a great choice for cardio exercises for seniors at home. ( See Product on Amazon )

Cardio Exercises for the Pool

If you have a pool nearby and want a fun way to perform some endurance exercises for elderly people, try some water-based cardio exercises. These are sometimes takes on cardio routines you can do on dry land, but has the bonus of the suspension of the water below you to make it lighter on the body. Here’s some aquatic aerobics you can try.

11. Water Treading

Water treading is a simple way to get some exercise done in the pool. The premise is simple–find a somewhat open area of the pool and work on floating on the spot while upright. It sounds easy, but you’ll quickly find that you’ll need to move your arms and kick your feet to maintain buoyancy, which provides a good workout.

12. Bicycles

Leave the bicycle at home, this workout requires nothing more than a pool noodle! By sitting in the middle of the noodle, it helps provide some buoyancy to keep your head above the water. Then, all you need to do is use your legs to propel yourself around the pool, using motions much like riding an actual bicycle. Combine it with some breaststrokes, and you have a fun way to move around the pool!

13. Aqua Jogging

Aqua jogging can be done one of two ways. The first is to stand on the floor of the pool with your head above the water and perform some simple jogs around the area. Alternatively, you can strap on some flotation devices and move to an area where you cannot touch the floor, then run through the water as you would on the ground.

14. Flutter Kicking

To really work the core muscles, try swimming without using your arms at all. Place your arms out in front of you, one on top of the other, then propel yourself by using just your legs. This puts the strain on your core muscles as your body works to keep itself afloat. If it helps you, you can hold a kickboard in your hand as you swim.

15. Leg Lifts

A very simple exercise that takes a regular cardio routine and adapts it for water. To do this, simply stand in the pool so that the water comes up to your waist at least, then raise one leg out to the side and back down. Keep doing this motion until your leg feels tired, then perform it with the other one. This helps to develop core muscles, as well as helping with balance.

16. Water Push-Ups

Despite their name, this doesn’t involve taking a deep breath and going to the bottom of the pool! These push-ups involve putting both hands onto the side of the pool and pulling yourself up, as if you were getting out of the pool. Go back to the starting position and repeat as many times as you can.

17. Arm Curls

If you have access to water weights, you can try performing arm curls. Stand in an area of the pool where your feet can touch the floor and the water comes just below your neck. Hold the weights out in front of you so that your palms are upwards, then curl your arms in and back out again. This is an easy and repeatable exercise that develops the arms and upper body.

18. Half Suspended Jumping Jacks

Regular jumping jacks are a very efficient means of cardio, but it can be too vigorous for seniors with sensitive joints. By taking it to the pool, you can reduce the impact it has on your body while still getting a workout. To do a jumping jack in the pool, stand in an area with chest-height water with legs closed and arms by your side. Then, jump upward while spreading your legs and raising your arms in the air before you land. Do a second jump, returning to your starting position before you land. Continue doing this until you feel tired.

19. Line Jump

Line jumps are very simple–just put your legs apart and imagine there’s a line between them. Then, simply jump from side to side over this imaginary line. You don’t need your feet to be together when you jump, but you can choose to do so for an additional challenge!

20. Cross-Country Skiing

Doing cross-country skiing  is like doing an exaggerated walking pose. Stand in chest-high water with your arms by your sides and your legs slightly apart. Quickly jump up and move one leg forward and one leg back, and do the same with the opposing arms, as if you were walking. Then, repeat by reversing your arm and leg positions. You can opt to hold water weights in each hand for an additional challenge.

Sports for Cardio

Sports are a good way to fit in some cardio exercise, while also practicing the hobbies that you love. It’s also a great way to meet and socialize with people that share a common goal and passion with you. If you’re looking for something more than just an exercise routine, try one of these.

21. Swimming

If you like to take a dive in the pool, you may already be getting your weekly cardio exercise done already! Swimming works the entire body as it moves in unison to propel itself through the water. If you feel like taking it to the next level, you can make a sport out of swimming by partaking in races and seeing how fast you can really go.

Why Not Try:

Aegend Swim Goggles are very well-made and highly reviewed by the people who use them. ( See Product on Amazon )

22. Rowing

An engaging team-based sport, rowing is also a fantastic way to get the blood flowing. If you have the upper body strength and the desire to work alongside other rowers, it can easily become your new favorite sport. If you want all the action but none of the water, you can use a rowing machine to simulate the experience without needing a boat.

Why Not Try:

The Goplus Magnetic Folding Rowing Machine is easy on your wallet, folds up for storage, but still performs well for most uses. ( See Product on Amazon )

23. Cycling

Cyclists enjoy a healthy cardio workout every time they hop in the saddle, and it’s easy to see why. After a few minutes of cycling, the legs have had such an intense workout that it’s bound to get the blood pumping.

Why Not Try:

This is an excellent yet cheap way to get your pedaling done even when it’s raining outside. ( See Product on Amazon )

24. Soccer

Soccer is a great team game to play casually with friends and family, while also getting the exercise you need. With a high amount of jogging and running involved, a game of soccer is a miniature exercise routine in itself.

Why Not Try:

The spikes on the soles gives you additional grip on a soccer field, and is designed to keep your foot secure while you play.  ( See Product on Amazon )

25. Tennis

If you and a partner wish to get more active, why not take up tennis The combination of keeping up with the ball’s location, as well as delivering a lob to return it back to your opponent’s court, makes it a fun and effective means of exercise.

Why Not Try:

This inexpensive but high quality racket is a great way to get started with tennis. It has shock resistant pads and a perforated grip to stop it slipping out of your hands.  ( See Product on Amazon )

26. Skiing

If you’re lucky enough to be in good connections with a ski resort, why not give it a shot? Skiing requires a lot of upper body strength and can give an ample workout, despite being a lot of fun to do! Ski resorts also have the resources and the snow tracks to handle new people who want to learn, so you don’t have to worry about not knowing what to do.

Why Not Try:

One thing that people sometimes neglect when going skiing are the goggles, but they’re essential for UV protection while on the slopes. ( See Product on Amazon )

27. Badminton

If tennis seems a bit too strenuous for your liking, there’s always its other cousin: badminton. Instead of a ball, badminton matches use a shuttlecock which is lighter and has more air resistance to it. This combination means the shuttlecock floats rather than shoots around like a tennis ball, and makes it easier to catch up to and hit.

Why Not Try:

This has everything you need to get started with badminton–four rackets, a net, and three shuttlecocks. ( See Product on Amazon )

28. Golf (Without the Cart!)

Swinging a golf club can be tiring by itself, but you can add another element of exercise to it by not using the cart. By forcing yourself to walk, you naturally add some cardio to your games. You get to play golf and you also fit in some exercise as you go–a win-win!

Why Not Try:

These compression sleeves increase blood flow in the arms to help combat soreness effectively. ( See Product on Amazon )

29. Racewalking

If running a marathon does not sound like something you can manage, you can try racewalking instead. This works exactly like a regular race, except everyone power walks instead of runs. This makes it a nice alternative way to get competitive without overdoing it.

Why Not Try:

This book will clue you in to the techniques used by the professionals.  ( See Product on Amazon )

30. Martial Arts

If you’re feeling particularly brave and want to learn a new skill to defend yourself, give martial arts a try. The very act of using your whole body as a weapon is a great way to increase the heart rate and get some cardio exercise in, all while learning how to optimally protect yourself. There are many styles of martial arts, so you can pick out the one that suits you best.

No Equipment Necessary

Of course, gym memberships and sports gear can get costly. If you prefer not to spend any money on your exercise routines, or you simply want something you can do anywhere at any time, try these cardio exercises for seniors at home that only needs your motivation to perform! You can also follow the links in each exercise name to see detailed instructions on what to do.

31. Overhead Squat

This is usually performed with a heavy weight or bar, but it can also work without one. To do an overhead squat, first hold your arms high in the air. Then, keeping your arms up, squat up and down on the spot. Continue to do this until you feel you’ve done enough. While this may seem simple, you’ll want to keep a good form as you exercise in order to avoid any injuries.

32. Stationary March

A very simple exercise you can do at home, the stationary march is what the name suggests. Perform a marching motion by bringing your knees up high each time, while also raising the opposite arm as if you were really walking. It sounds very basic, but a few of these can get surprisingly tiring!

33. Step Touch

Stand with your legs apart, as if there was a line directly between them. You can use something on the floor as a point of reference if you need. Then, simply move one foot so that it touches the other, and repeat with the other for a single rep. Keep going with this until you begin to feel tired.

34. High Knee Pulldown

High knee pulldowns are somewhat similar to the stationary march, but with a twist. Instead of moving your arms as if you were marching, you start with your arms in the air and ‘pull down’ to your knee when it’s raised. Otherwise, it’s very similar to the standing march–alternate your legs after each rep and keep going until you begin to feel tired.

35. Side Kick

Side kicks may not make you a martial arts master, but they will give your legs a work out! Side kicks have two parts to them. First, bring your leg up in a slightly curled position, and then kicking it outward to the side. Then, perform with the other leg. Don’t try to kick too high! Simply aim for a knee-high kick to avoid injuries.

36. Cross Punches

If you’re looking for an arm workout, try cross punches. This is a very simple exercise where you bring your fists up near your shin in ‘defense mode’, then perform alternate punches right-to-left and left-to-right, pivoting your body as you go. It’s important to bring the arm back with the same amount of force that you used to punch with. You can easily tailor the intensity of this exercise by punching softer or harder, or by holding weights.

37. Low Impact Jumping Jacks

Jumping jacks by themselves are a familiar routine for cardio enthusiasts, but may not be suitable for seniors or elderly people. Thankfully, there exists a low impact variant of the jumping jack that makes it less stressful on the body. Stand with your legs together and arms by your side. Stretch out one leg to the side, and both arms into the air. Bring everything back to the starting pose, then repeat with the other leg. This works the body in a similar way to jumping jacks without being too strenuous.

38. Leg Scissors

A very simple exercise, yet still takes a lot out of you! Lie down on your back with your arms by your side, then lift your legs slightly into the air. Then, move your legs up and down as if you’re doing miniature steps. You can mix it up by putting one foot over and above the other instead.

39. Uppercuts

To perform uppercuts, stand with your legs slightly apart and hold your arms in the defense position. Then, reach up an arm as if you’re performing an uppercut and pivot your body to suit the movement. Bring it back and perform an uppercut with the other arm, then continue until you feel tired.

40. Standing Hamstring Curls

Start by holding onto something for balance, such as the back of a chair. Then, bend one leg back so you’re touching the floor with your toes. Bring that leg back and upward, as if you were trying to kick your own back. Return to the starting position, then repeat. You can change the intensity of this exercise by making each curl faster.

Social Exercise

It’s always better to exercise with others. Not only does it make it more fun, but you’re more inclined to continue exercising to meet up with your exercise buddies again. Here’s some ways to get social and fit at the same time.

41. Walking

Walking to the store is a good way to get cardio in, but why go it alone? Walking can be as social as it is healthy, and if you look around, you may be able to find groups in your local area that host social walks. These create a slow-paced, casual atmosphere where people can make friends while they get their exercise done.

Why Not Try:

If you’re feeling a little adventurous, a hiking cane is a great traveling partner for unstable conditions, such as snow or rock. ( See Product on Amazon )

42. Jogging

Why Not Try:

If you need a little more of a burn than walking, try jogging instead. While there are groups that pick out scenic routes for jogging, you can also find charity jogs that help raise money for the needy. Even if it’s simply arranging a morning jog with a friend, getting social with your exercise is a great way to ensure you stay on top of it.

These handy insoles are effective at supporting the foot and giving it some extra relief.  ( See Product on Amazon )

43. Step Aerobics

Using steps for exercise can be very effective, but there’s no need to go it alone on the staircase at home! Some gyms host a step aerobics class which provide the steps for the routines. If you’re interested in this, be sure to inquire about a senior or elderly-focused class for a speed that’s more to your taste.

Why Not Try:

This is a great way to bring the step aerobics class into your own home. ( See Product on Amazon )

44. Yoga

This may seem odd, but the key here is to pick the proper yoga workout. There are some forms of yoga that use the poses in conjunction with cardio exercises to create a rigorous and fat-burning exercise routine. Keep an eye out for something akin to Vinyasa Yoga to help get the heart racing.

Why Not Try:

Try your next yoga session on this comfy mat to reduce the impact on your joints.  ( See Product on Amazon )

45. Aqua Aerobics

This form of cardio exercise is perfect for water-lovers. They’re usually held at a local pools, and often have classes aimed at seniors. The water element of aquarobics keeps the stress and strain off of the joints, allowing you to perform some vigorous exercise without doing lasting damage.

Why Not Try:

This book goes into detail on how to get the blood pumping while in the pool. It contains good instructions and photos, so you can be sure you’re doing everything correctly.  ( See Product on Amazon )

46. Dance

Do you like to dance to your favorite tunes around the home? There’s plenty of different kinds of dance classes available, giving you the freedom to pick the one that matches your tastes. As well as being a lot of fun, dancing is a great way to raise the heart rate and fit in your recommended weekly cardio.

Why Not Try:

This DVD will guide you through some cardio-based dance moves, while also providing the music to go along with it!  ( See Product on Amazon )

47. Hiking and Tours

If you’re a little more adventurous with your exercise, try looking for hiking and tour groups and sign up for events that catch your eye. Not only is this a great way to get trim, but you can explore the world around you at the same time. There’s no better excuse to go traveling than to get some exercise in!

Why Not Try:

If you find your toes come out with nasty blisters at the end of a long hike, protect them! ( See Product on Amazon )

48. Volunteer for Community Work

People are always needed to help with the community, so why not offer your time and get fit in the process? Find opportunities to volunteer in areas which involve a lot of movement and use your exercise time to help others.

Why Not Try:

Conservational work typically involves helping the environment, and has you out in the fresh air and doing physical work. If you’re feeling particularly adventurous, you can even volunteer for work abroad!

49. Dog Walk Meetups

If you own a dog, you’ll know that keeping one is cardio all by itself. With the constant walks and attention a dog needs, it’s easy to see how dog owners keep as trim as the dogs they love. Try finding other dog owners in your local area and see if you can arrange a meetup time. It could be for dog walks, or simply a social meeting at the local park with frisbees and dog toys.

Why Not Try:

Try Meetup.com’s Dog Walk Community. Meetup is a great site for finding community meetups, and it has a category specifically for dog walkers. Find a meetup that’s near you and sign up for events through the site.

50. Cardio Courses

Of course, when all else fails, there’s always the trusty cardio course! These typically use various routines and techniques in a combination to create a full course of cardio. If you struggle to learn moves at home and want someone to help direct you, a cardio course will put you under the watchful eye of an instructor who can tell you what you’re doing right and wrong.

Doing Household Chores

Chores can be more than simply keeping the place clean–they can be miniature exercise routines themselves. When you’re looking for cardio exercises for seniors at home, you may not have to look any further past the very home you’re living in! If the place is getting a little dusty, try some of the following exercises to improve both your health and your home.

• Vacuuming
• Sweeping
• Gardening
• Painting Walls
• Window Washing
• Cleaning Out The Attic/Garage
• Shoveling
• Using a Push Mower
• Doing Renovations
• Getting Groceries

Health Benefits of Cardio

Cardio is a very healthy way to get your weekly exercise, but how exactly does your body benefit from it? Here’s a few notable aspects of cardio that can help your body stay healthy.

One of the key aspects of cardio exercise is that it increases the heart rate drastically. Your heart is mostly made of muscle, and works with the same rules that other muscles abide by. The more you put it to work, the stronger it gets. Cardio is a great way to keep the heart muscles strong, reducing the beats per minute needed to keep your body supplied with oxygen.

Of course, this is exercise we’re talking here,  so it’s bound to have some weight loss to it! Cardio may not be the absolute best way to burn the fat, but its intense regimes and full-body focus makes it a great way to trim off the extra pounds as you go.

Exercise in general helps the body produce endorphins, the feel-good chemical that lifts your mood and reduces your stress levels. This goes double if you took up boxing or a martial art as cardio exercise; nothing relieves the stress better than a few rounds with the punching bag! If you play a sport to keep fit, you’ll find that your mind will be more on the game than whatever is stressing you out, giving you a mental break from your problems.

General Exercise Tips

Cardio, as with all methods of exercise, can be jumped into right away without a plan. It is however, very gruelling and takes a lot of self-discipline to stick with it, so commencing a cardio workout is worth a few moments to sit back and think about how and why you’re doing this. Before you set off on your cardio quest, here’s some things to take in mind.

Nothing kills the desire to exercise more than an unreachable goal! If you want to lose weight, or reach a specific heart BPM, try not to shoot for it right away. If it helps, don’t set a goal based on a result whatsoever. Remember, if you ever fall back on your goal don’t try to play catch-up, just continue where you left off of.

Next, you need to figure out how you’re going to do your exercise routine. If you’re performing something from the ‘no equipment necessary’ section, this can be as easy as picking a few you like the sound of and rotation between them during a workout routine. Whatever you go for, stick with it unless you find it’s really not working for you.

• Have Someone to Report Back to

If you know you have a bad habit of putting off exercise, try finding an exercise buddy to help out. This buddy will be responsible for asking you how you’re getting on with your exercise, and you have to report truthfully to them. It’s shown that reporting back to a close friend or confident helps keep you on track.

• Don’t Forget to Warm Up!

It’s very important to remember to warm up before you do any exercises. Always remember that warm ups are a vital step to prepare your muscles for the exercise that’s about to happen. By not preparing your body properly, you run the risk of doing damage.

Get Moving Again With Cardio Exercises for Seniors

While cardio is typically regarded as an intense, rigorous method of exercise, there are ways that seniors can get active without doing damage. From getting out and about to simple routines at home, there’s plenty to choose from. We hope you found this list useful in your quest to get healthier!

The 5 Best Aerobics for Seniors

Aerobic classes are a fun and important part of any exercise program for older adults. Participating in aerobics for seniors can provide health benefits like increasing your range of motion, reducing blood pressure and stress, and aiding in weight loss.

At Weatherly Inn, we’ve found that aerobics classes can aid senior citizens in creating a sense of community, value, and purpose in addition to improving physical health. Additionally, the increased upper body and lower body strength that comes with a regular aerobics exercise routine can help with fall prevention.

In this post, we’ve compiled some of the best aerobic exercises you can use to increase physical activity, get your heart rate up, and live your best life.

1. Yoga

Yoga is an excellent way to increase your range of motion and reduce stress. Because yoga integrates deep stretching with mindfulness, it is a great holistic option for seniors that has direct physical and mental health benefits.

2. Chair Fit

Similar to Zumba Gold, chair fit offers a combination of dance and aerobic exercise. The low-intensity workout helps tone the whole body while benefiting the cardiovascular and respiratory systems. Aside from being a great full-body workout, the movement and music make Chair Fit a vibrant and fun activity for all to enjoy.

3. Low Impact

In order for aerobic exercise to be effective, it doesn’t have to be high-impact. Low-impact exercises help protect joints while offering many of the same health benefits. Typically beginner-friendly, low-impact exercises are a great starting point in building healthy rhythms of exercise. They can be a great way to warm up for more rigorous excise as well.

4. Dance Cardio

Dance cardio exercises are a fun way to burn calories, increase heart rate, and stay active. This is ideally a non-threatening, fun, and energetic environment that can break up the monotony or intimidation of traditional workout routines.

5. Water Aerobics

Water aerobics or any aquatic workout can be a great way to strengthen your muscles without putting lots of strain on your joints. This is a particularly great option if you experience joint pain.

Weatherly Inn currently offers Yoga, Chair Fit, regular morning exercise classes, a monthly Relaxation and Massage class, and updates wellness programs regularly.. We also have a fully operational 24 hour fitness center on-site for your convenience!

 

When you schedule a tour at Weatherly Inn today, ask about seeing or participating in an aerobics class during your visit!

 

 

 

Physical Activity for Older Adults

Significant health benefits are seen in adults aged 65 years and older who participate in regular physical activity. The 2008 Physical Activity Guidelines recommend older adults to incorporate aerobic activity, muscle-strengthening activity, and balance training for older adults at risk for falls. Try to avoid inactivity because some health benefits can occur with any amount of physical activity gain. Older adults need to evaluate their level of fitness before determining their level of effort for physical activity. Chronic conditions need to be taken into consideration since they may affect their ability to do regular physical activity safely.

Inactive Older Adults

Remember to start slowly! Aim for light or moderate intensity for short periods of time. Make sure to spread out the physical activity sessions throughout the week. Increase physical activity gradually over a period of weeks to months.

Talk to your doctor if you have a chronic health condition (such as heart disease, arthritis, or diabetes) or symptoms (such as chest pain or pressure, dizziness, or joint pain) before starting a physical activity program.

Warm-up and Cool-down

It is important to incorporate slower speed or lower intensity activities at the beginning and end of your routine to properly warm up and cool down your body. This helps to prevent injuries and reduce muscle soreness. Examples of warming-up would be to walk briskly before jogging or lift a lighter weight before completing the actual weight used during weight training. After completing the physical activity, gradually slow down or lower intensity to help the body cool down. Good news, adults can count the time spent during warm-up and cool-down towards meeting aerobic activity guidelines.

Aerobic Activity

Aerobic activity is also known as endurance activity and examples include: brisk walking, jogging, biking, dancing, and swimming. Older adults should aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week, 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity each week, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. When chronic conditions make it hard to achieve the 150 minutes each week, older adults should be physically active as their abilities and conditions allow. Perform aerobic activity for at least 3 days a week to help avoid excessive fatigue and reduce risk of injury. It counts as long as the aerobic activity is performed at a moderate or vigorous effort for at least 10 minutes at a time. The intensity of the activity depends upon the older adult’s level of fitness.

Examples of aerobic activities:

• Walking
• Dancing
• Swimming
• Water aerobics
• Jogging
• Aerobic exercise classes
• Bicycle riding (stationary or on a path)
• Some activities of gardening, such as raking and pushing a lawn mower
• Tennis
• Golf (without a cart)

Muscle-Strengthening Activities

Older adults should participate in muscle-strengthening activities at least 2 days a week while including all major muscle groups: the legs, hips, back, chest, abdomen, shoulders, and arms. One set of 8 to 12 repetitions of each exercise is effective, but doing two or three sets of 8 to 12 repetitions may be more effective.

Examples of muscle-strengthening activities:

• Exercises using exercise bands, weight machines, hand-held weights
• Calisthenic exercises (body weight provides resistance to movement)
• Digging, lifting, and carrying as part of gardening
• Carrying groceries
• Some yoga exercises
• Some tai chi exercises

Balance Activities for Older Adults

Older adults at risk of falling should concentrate on exercises that maintain or improve balance. Increased risk of falling occurs when older adults have trouble walking or have had falls in the recent past. Participating in regular physical activity is not only safe for older adults, but it helps reduce the risk of falls. The guidelines recommend older adults to do balance training 3 or more days a week and do standardized exercises from a program demonstrated to reduce falls.

Examples of balance exercises:

• Backward walking
• Sideways walking
• Heel walking
• Toe walking
• Standing from a sitting position

Flexibility Activities

Even though flexibility does not have recommended guidelines, it is an important part of physical fitness. Flexibility plays an integral part in some types of physical activities such as dancing. Adults should perform stretching exercises to help increase flexibility. Activities that require greater flexibility is easier for adults who perform stretching exercises.

Resources:

Return to Physical Activity Main Page

 

90,000 Safe exercise for the elderly

Obstacles to training and how to overcome them

Older adults may have difficulty doing regular exercise because they may be restrained by pain or anxiety about injury or falling. If this is their first exercise, they may get stuck and not know where to start.

Health issues

Shortness of breath , If your parents develop shortness of breath, it may simply be because they are out of shape or because of a health condition.Be sure to check with your doctor to make sure exercise can be done and recommend an appropriate program. It is best to start with a slow walk with friends or gentle group activities for seniors, and interacting with others will ensure that someone is there to help if a problem arises.

joint pain . Another common barrier is joint pain. Many older people complain of joint pain during exercise, which can be caused by arthritis or lack of joint movement over the years.It is important to remind them that exercise can help reduce joint pain and stiffness. Exercise can improve joint flexibility, connective muscle strength, and endurance. Make sure your joints get a chance to warm up by relaxing in the exercise. Joint exercises include water aerobics, swimming, and padded walking. Check with your healthcare practitioner first for advice on the frequency and types of exercise that are best for your parent’s specific condition.If your parent has flat feet or abnormal gait (gait), a podiatrist may recommend orthopedic insoles to be worn inside the shoe to raise their arch, improve alignment, and reduce stress on the knee joints.

Lack of Energy , In some cases, your parent may report a lack of energy. This could be due to their current low fitness level or medication they are taking. If your parents lack physical fitness, teach them about the benefits of exercise and how they can actually increase their energy levels.In some cases, exercising regularly may result in them not having to take medication to address certain problems they have experienced in the past. It’s not up to you to decide, however; Only their healthcare professional can decide to cut back on their medication.

No interest

Lack of interest is the main obstacle for older people to study. Before inviting parents to exercise, ask them a few questions about whether they want to improve their health and fitness, whether they enjoy indoor or outdoor activities, and how much time they can devote to sports.

Here are some ways to help parents exercise by using external or internal motivation.

Extrinsic motivation comes from the reward. The reward can be tangible, like a gift, or intangible, like praise from a loved one. Extrinsic motivation uses rewards or incentives to increase the chances of achieving a desired goal. If your parent is struggling to stay motivated, try to offer him a reward for doing the exercise.An example of extrinsic motivation that you can use is offering to meet them for lunch at a nearby location where a short walk is required, or asking grandchildren to join the exercise with them. If they know the reward is training related, they may be more likely to train.

Extrinsic motivation is best used when the reward does not lose its value. Offering rewards, such as activities with grandchildren or taking them to a new place to enjoy, can be much more effective and motivating than offering a physical reward such as food or an expensive gift.

Intrinsic motivation includes an internal reward that comes from within and is associated with the behavior itself (exercise). For example, doing the exercises with young people can be fun; taking classes with a coach or coach can boost their self-confidence and self-esteem; completion of the swim can be satisfactory; or a walk to the store can help them feel more independent. Motivation to exercise can also arise from the realization that they will benefit in the short term by completing a task, in the medium term from being able to participate in a wider range of activities, or, in the longer term, from increasing their endurance, strength or flexibility. …This, unlike extrinsic motivation, intrinsic motivation does not imply any obvious extrinsic benefits.

To increase your parents’ intrinsic motivation to exercise, try reminding them that it will help them take more exercise with family and friends, or that it can reduce the number of visits to the medical clinic or hospital. This can spark their inner interest and encourage them to exercise on their own in order to achieve the desired results.People who are intrinsically motivated are more likely to keep doing things and do them well, compared to those who are motivated only by external rewards.

90,000 Strength training in old age is more beneficial than aerobic training

Playing sports at any age helps to improve health with the right balance of training and nutrition. American scientists have found out how best to lose excess weight for older people, since, with the general benefits of sports, exercises have their own specifics, and it is not always useful to do some types of exercises in old age.The research results are presented in the International Journal of Obesity.

Ambiguous ways to combat obesity

By old age, changes in the human body begin to occur that lead to weight gain. The main reason for this is a slowdown in metabolism. Also, obesity can occur due to a change in a person’s lifestyle after retirement: he begins to lead a sedentary lifestyle, which entails well-known consequences. In order to prolong a person’s life, doctors prescribe a low-calorie diet and cardio training to burn excess fat.

However, such recommendations often lead to side effects. One of these consequences is the loss of muscle mass along with fat. The result is a loss of strength and lethargy of the body, which affects life expectancy. Scientists from Wake Forest University conducted a study to determine which types of exercise affect the burning of muscle and fat mass. They were also interested in exercises that could work exclusively on fat burning without harming the muscles.

Base against cardio

Scientists conducted an experiment on 249 elderly volunteers, 60 years and older. They were divided into several groups. The first group walked 45 minutes every day 4 times a week. The second group went on a low-calorie diet, and the volunteers from the third group did 12 exercises of strength training for all muscle groups, combining the same diet. The experiment lasted 1.5 years to record a more accurate result.

After 18 months of research, scientists have found that people from the first group have become physically weaker.Despite the fact that they lost weight, muscle mass “went away” with it. The total weight loss for each person from the first group was 5 kg. Those people who were just dieting and who, in addition to the diet, were engaged in strength training, lost 8 and 9 kg, respectively. At the same time, the loss in muscles in them was up to 1 kg, while in the first group – up to 2 kg.

Muscle retention is a very important factor for the health of older people, because muscle fibers do not recover well over time.Based on the data obtained, doctors can more correctly prescribe training for the treatment of obesity, without losing muscle mass.

Igor Mikhailovich Akulin

Doctor of Medical Sciences, Professor, Head of the Department of Health Organization and Medical Law, St. Petersburg State University

For older people, exercises with smooth movements are more useful. Such physical activity can only be provided by strength exercises and some aerobic exercises. An example is the floating tango dance.Of course, with age, muscles in humans recover less and less, so loads on all muscle groups will be more useful.

There are special gerontological complexes of exercises that are prescribed as part of spa treatment. This type of treatment is being restored in Russia. It first appeared in the USSR, and for a long time it was unique in the medical practice of the world. At the moment, there are additional developments in both general health and special programs for spa treatment, in particular, with the help of physical activity.

If you find an error, please select a piece of text and press Ctrl + Enter .

Four Important Exercises for Seniors | Health & Beauty

Getting old doesn’t mean you shouldn’t play sports anymore, although there may be some problems with it. There are 90,082 important exercises for seniors 90,083 that are non-debilitating and extremely beneficial to your health.

Exercise helps us age much healthier. This is why you need to move daily and integrate learning into your daily life. Today we will teach you some 90,088 exercises for seniors that are especially effective and beneficial.

Essential Exercise for Seniors

There are a number of important and specific exercises for seniors that also reduce the risk of injury . As we mentioned earlier, many people of this age have problems that increase their risk of injury.

1. Aerobic Exercise

Aerobic Activities Aerobic activities are low-tension sports, some of which are specifically designed for the elderly. Others are intense and not necessarily recommended in old age.

When we think of aerobic exercise, we can just think of aerobics. However, there are many other possibilities, for example:

• Cycling (static or not)
• Running or jogging (on the machine or outdoors)
• Aerobic gymnastics (intended for the elderly)
• Water aerobics

Many of these exercises for seniors can also be practiced in the group, which makes them more interesting and effective.

Older people are often lonely because children leave home or have no partner or family. This is why it is important that they be friends and do the exercises with others.

2. Yoga or Tai Chi

Yoga or Tai Chi is an important exercise for the elderly where there is little effort. You will quickly discover the benefits of these sports.

Yoga is a combination of meditation exercises that help older people increase their mobility. Likewise, it helps them to strengthen and tone their bodies, which is undoubtedly essential in preventing injury.

Tai chi, on the other hand, is a martial art that also includes meditation. This type of training is very important as it increases the strength and dexterity of the elderly and also trains balance.

In addition, meditation with both sports can help you focus on the present and be more conscious and happy.These exercises are undoubtedly ideal for developing the mental well-being of older adults.

3. Swimming

We have already mentioned aqua aerobics . Swimming is also recommended. It is a holistic and rewarding sport that is ideal for seniors.

In human swimming, all muscles of the body are involved. Thus, the body is tightened and strengthened. In addition, the risk of injury is very low, which is why this sport is especially recommended for people who have problems or are particularly prone to injury.

Swimming is relaxing and ideal for seniors with depression. Water contact in conjunction with exercise contributes to both physical and mental health benefits.

4. Dancing

Dancing is a very important activity for older people. Although many dances are not considered a sport, Zumba, traditional dances, or other styles can definitely fall into this category.

While dancing, older people train their bodies and improve their sense of balance.This sport is fun and can also be practiced as an excuse to meet friends.

Movement should be a part of everyday life at any age.

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90,000 for whom it is suitable, recommendations of specialists and prevention of diseases

Gymnastics, exercises and physiotherapy exercises

There are three types of physical activity performed for preventive and recreational purposes.

1. Exercise is a set of physical exercises that increase the overall tone of the body. During sleep, blood circulation slows down and after waking up, the inhibitory effect continues for 2-3 hours. Exercise accelerates blood circulation, nutrients enter tissues and organs faster. As a result, the person is active during the day and gets tired less. The complex should consist of 5 – 10 simple exercises, which are repeated up to 8 times.
2. Gymnastics for the elderly is aimed at stretching the muscles, restoring the elasticity of the ligaments, and the mobility of the joints.Aerobic exercise, a repetitive, swinging, rhythmic movement is beneficial in old age.
3. Physiotherapy for the elderly is used for rehabilitation purposes. Exercises are selected by the doctor according to the type and severity of the elderly person’s illness. The load differs in the degree of activity and anatomical purpose: exercises for the respiratory system, muscles of the arms, legs, chest corset. Exercise therapy benefits from systematic and dosed exercise.

Motor activity activates the hidden reserves of the body.

Features of joint gymnastics

Joint gymnastics for the elderly is used to prevent arthrosis and osteoporosis. Exercise machines and other aids are not required to perform. Special exercises increase the production of lubricating fluid, which makes joints more mobile. Abrupt movements are excluded. All exercises should be performed smoothly, in slow motion.

The main principle is to activate the joints from top to bottom.First, the neck is stretched, then the joints of the shoulders, arms, lower back, legs. Joint gymnastics for the elderly should not cause painful sensations. Pain is a sign of improper exercise.

What can be the prevention of diseases with the help of physical education

By means of physical culture, the development of cardiovascular diseases can be prevented. The problem of blood vessels in old age is the deposition of cholesterol on the walls, which narrows the lumens through which blood flows.With systematic physical education, excess fat does not settle on the walls of blood vessels, but is burned.

Active exercise strengthens the heart muscle, oxygenates all systems. An older person who plays sports is less likely to be injured by falling. Skiing, cycling improves ventilation of the lungs, strengthens the immune system, maintains the mobility of the knee and hip joints.

Advice from doctors and specialists

According to specialists in physiotherapy exercises, retirees after 60 years old should remember that the main task of physical activity at their age is not setting sports records, but maintaining independence.If an elderly person prefers to lie down rather than move, his muscles will quickly atrophy, phlegm will linger in the lungs, provoking the development of pneumonia.

They increase the degree of difficulty of physical exercises with several methods:

• an increase in the number of repetitions;
• accelerating the pace of execution;
• by adding a load.

When shortness of breath appears during exercise, physical education is interrupted in order to rest, to bring breathing back to normal.When performing exercises in a standing position, older people need to protect themselves, use additional support in the form of a chair or table. It is forbidden to do exercises that lead to loss of balance.

Alexey Korochkin, a researcher at the Department of Exercise and Sports Medicine of the Russian State Medical University, recommends discussing the complex of physical exercises with the attending physician and not focusing on the advertised video courses. There is no universal physical therapy that would be suitable for every person, regardless of the type of disease and level of physical fitness.

To whom payloads

Physical activity is good for people of all ages. For children, the minimum amount of time for physical activity is 1 hour per day, including morning exercises, outdoor games, visiting sports sections.

For people between the ages of 18 and 60, it is recommended that you devote 150 minutes a week to physical activity and sports. This can be aerobics, running, classes to develop the strength of the main muscle groups, playing tennis, football.

Physical education in the form of yoga, aerobics, walking is recommended for pensioners aged 60 and over. The total amount of classes should be at least 75 minutes per week.

Wellness and care in boarding houses

Physiotherapy exercises as rehabilitation after illness

Physiotherapy is often called physical rehabilitation of patients. They are used as the main method for restoring impaired motor functions of the body after a stroke, traumatic brain injury, Parkinson’s syndrome, and multiple sclerosis.

Exercise therapy has a wide range of activities:

• affects the physiological mechanisms that have been affected by the disease;
• develops coordination, endurance, gross and fine motor skills;
• strong-willed qualities.

Physiotherapy exercises consciously organize movement, are medically indicated, and perform a specific task in the treatment of the elderly.

Who is contraindicated to engage in physiotherapy exercises

Physiotherapy exercises are absolutely contraindicated in elderly people with aortic aneurysms, cardiovascular diseases, and an inoperable form of malignant tumor.Mental abnormalities are also an obstacle for exercise therapy, since the patient is required to understand the doctor’s instructions and consciously follow them.

Temporary contraindications include:

• high temperature;
• infectious disease;
• bleeding.

After elimination of violations, with the permission of the doctor, the elderly can continue to engage in physiotherapy exercises under the guidance of a specialist.

Basic rules for physical education and gymnastics for the elderly

Elderly people, when doing physical education and gymnastics, should adhere to important rules that will allow you to achieve the maximum effect from physical activity:

• dispensing;
• systematic.

Clothing should not hinder movement. The room in which the classes are held is pre-ventilated for better oxygen concentration.

Before starting classes, check the heart rate and blood pressure level. If the indicators are increased, classes cancel or significantly reduce the load. They begin the lesson with simple movements, rubbing, smooth turns of the body. Gradually move on to complex exercises.

How to do effective morning exercises for retirees at home

It is necessary to make several charging complexes in order to alternate them. The body should not get used to monosyllabic exercise.Morning exercises for the elderly consist of three parts:

• warm-up;
• main part;
• stretch.

A warm-up is needed to prepare the muscles for the main exercises. Stretching from one side to the other, smooth turning of the head to the right and left, tilt of the body, rotation of the hands in the direction and counterclockwise are used.

The main exercises are done with an emphasis on one part of the body, on the other day – with a load on another part.You can perform universal movements:

• circular rotation of the shoulders forward and backward;
• swing legs;
• forward bends of the trunk with the fingers touching the floor;
• squats;
• steps are in place.

Each movement is repeated 6-10 times. Simple exercises are used for stretching:

• head tilts to the right / left and forward, with the chin touching the collarbone;
• turns of the body to the right / left, the outstretched arm rests against the wall;
• body tilts forward, outstretched arms rest against the wall;
• stretching the arms forward at shoulder level while rounding the back.

At the end of gymnastics, normalize breathing and take a contrast shower.

Benefits of group lessons in boarding houses and holiday homes

In boarding houses for the elderly, the physical activity for each guest is selected by a physiotherapy specialist. Micro-groups are organized according to the type of disease. Classes with peers are effective. Pensioners try to support each other and follow the instructions correctly.If there are no contraindications, some of the exercises are performed on simulators.

In the morning, animators do exercises. Fine motor skills are organized throughout the day. Physical activity is supported by daily walks in the landscaped area. If desired, guests can practice Nordic walking.

What other hobbies and interests in boarding houses

In private boarding houses, attention is paid to the psychological well-being and a variety of leisure activities for the elderly.The guests attend creative workshops, music circles, and in the warm season they take care of flowers on their backyard plot. Amateurs can play checkers, chess, dominoes and other board games. Books and magazines are available for reading. On weekends, there are fun contests, concerts, tea drinking with delicious pastries. Memorable dates are celebrated. For watching your favorite films in the halls there are large plasma TVs, comfortable upholstered furniture.

Exercises | Hotel Olšanka

A rich offer of classes from strength to figure shaping and meditation, all under the guidance of experienced instructors, guarantees you a varied selection and offer of the most effective and most suitable group exercises for you.

ACTIVITIES 9034 9034 9034 SESSIONS 9034 9034

909344 dance fitness

904 Body 9008

This is a combination of aerobic exercise and strength training with rubber bands, light with dumbbells, balls to strengthen all muscle groups.We focus on the correct performance of strengthening exercises so that they are in line with new scientific knowledge, take into account the individual differences of clients, we try to strengthen weakened and shortened muscles and develop the potential of clients’ own bodies for the benefit of human health and well-being.

Body

are exercises that include simple choreography in the first half of the lesson, which strengthens all parts of the body.The second part of the lesson focuses on strength training and shaping the abdomen, buttocks and thighs. Body helps to improve physical fitness, strengthen and shape all parts of the body and its integral part is the final stretch.

Pilates Institute

is a program aimed at strengthening the deep body stabilization system, based on scientific research by doctors and physiotherapists. Characteristic is the emphasis on accuracy of performance, increased flexibility and endurance, the use of thoughts for a better awareness of one’s own body.It is one of the preventive rehabilitation pathways to restore healthy posture and create new movement habits that allow you to move freely without over-straining your muscles. Suitable for everyone who suffers from pain in the musculoskeletal system.

AE mix

– aerobic exercise at a high heart rate (emphasis is on strengthening the cardiovascular system and eliminating subcutaneous fat, as well as the subsequent strengthening of all major muscle groups) – dance choreography is combined with exercise.Equipment used: rubber bands, dumbbells, overballs, tape expanders, big balls, step platforms.

P-Class

P-class is a slow aerobic exercise aimed at strengthening primarily the problem areas of the abdomen, buttocks and thighs. Does not contain any complex sets of exercises and high aerobik (jumps) and always ends with stretching. P-classes are exercises that are suitable for beginners too.

Dance fitness

Dance fitness is a new dynamic fitness program that combines elements of aerobics and Latin American dance.She uses the basic steps of salsa, reggaeton, meringue and cumbia (for advanced participants, additional elements are included, such as belly dancing or tango). Dance fitness is based on the principle of intermittent cardio workout, in which the fast part is alternated with the slow one, and this combination helps to burn fat and effectively shape the whole body.

Hatha Yoga

Exercises for those who want to stretch their body, calm their thoughts and take a break from everyday stress.The main content of the lesson is training (asanas) of individual positions, breathing exercises and relaxation. Strengthens the physical and mental health of a person.

Power yoga

Power yoga is aimed at harmony of mind and body, development of physical and mental abilities, relieves stress and tension. Suitable as a prophylaxis for back pain, which is often associated with civilizational influences: poor posture, bad habits when moving, one-sided exertion, unhealthy diet, stress, etc.e. Power yoga is aimed at stretching the muscles of the whole body, strengthening them and maintaining your physical and mental condition.

Fitball

Aerobic, strengthening and balance exercises on large inflatable balls, which include some elements of rehabilitation that improve the stability and flexibility of the spine, and strengthening exercises to strengthen and shape the figure. Refers to aerobic exercise, in which the joints of our body are maximally guarded.

Circuit Training

This is a training method that uses a wide variety of exercises, training styles and equipment and works the entire body.Helps to strengthen, build muscle and promote effective fat burning. By keeping the heart rate at a higher level throughout the exercise, it supports the cardiovascular system and stimulates the metabolism.

Classes for Seniors

This program is specially designed for the older generation, which is aimed at stretching and relaxing the muscles of the whole body. Classes are designed for people who, even in old age, are happy and in a good mood to move.Classes with shells (fitballs, overballs, rubber bands).

Healing exercises with elements of Pilates

Exercises without movement accompanied by relaxing music. This program focuses on strengthening the pelvic floor muscles, back muscles, back muscles and deep abdominal muscles. For such strengthening, the program includes exercises from the Pilates training system.

PECULIARITIES OF PHYSICAL ACTIVITY IN THE ELDERLY

Life is a precious gift, which in young and mature years a person often disposes of frivolously.As long as there is strength and health, he does not limit himself in activity, exposing the body to excessive stress. But man is gradually aging. Aging and old age are not the same thing. Aging begins relatively early and often goes unnoticed. Already from the age of 25-30, changes begin in the body, from the age of 50 they already manifest themselves noticeably.

Aging is a destructive process in the body that inevitably develops with age as a result of the increasing damaging effect of external factors and leading to a failure of the physiological functions of the body.Muscle flaccidity is the first signal of the onset of aging. To maintain their tone, regular physical activity is required.

Old age is a period of life that is a consequence of the aging process. Age gradations for older ages: old age – 60-74 years old, senile – 75-89 years old, long-liver – 90 years and older.

In general, society is “aging”: the number of older people in it is increasing. A person, as a rule, does not live up to his biological age. The living conditions of modern society, especially diseases that are widespread in the second half of life – atherosclerosis, ischemic heart disease, arterial hypertension, diabetes mellitus, etc.lead to premature aging.

II Mechnikov, rightfully revered as the father of Russian gerontology, said: “Long life is valuable not in itself, but only if it coincides with the preservation of physical and mental abilities.” Numerous examples of longevity and the results of scientific research give the right to believe that the limit of human life is approaching 100-120 years. What is the most beautiful thing in the world? An old head and a young heart.

In the sixth decade, attitudes towards their own capabilities are changing.Acquired diseases and problems inherent in this particular age make themselves felt. Many people reason something like this: since age-related ailments are inevitable, it is necessary to moderate the ardor and submit to circumstances. People begin to move less and take more medication, believing that in this way they conserve energy and help the body cope with the transition to a new lifestyle. However, this position is a harmful delusion.

And in old age, life can be full-fledged, saturated with vivid sensations and events, i.e.That is, almost as active as in previous years. It is only important to have a good idea of ​​what physiological changes occur in the body at a given period of time, and in accordance with this, adjust (and not radically change!) The everyday style of behavior, diet, etc.

During the period “over 60”, not only a restructuring of some functions in the direction of their inhibition and subsequent extinction occurs, but a counter process is also observed: the body actively resists negative phenomena. Therefore, the restrictions at this age should not be absolute, but reasonable, aimed at prolonging a vigorous and active state until very old age.

Locomotor activity is of paramount importance: in organs, muscles and blood vessels, which receive a feasible load, the metabolism increases, i.e. nutrition of cells, and they stay healthy longer.

As for the specific diseases of the elderly, their list is quite extensive, however, these ailments are not as fatal as they sometimes think. Some of these diseases can be effectively prevented. Others are effectively treated with good nutrition, an orderly active lifestyle, herbal remedies, and exercise.Of great importance is the patient’s desire to overcome the illness.

Advice for elderly patients: it is advisable to consult a physical therapy physician before starting regular exercise classes.

Science and everyday practice have proven that even moderate physical activity can slow down the aging process, improve the activity of the cardiovascular system, respiratory system, increase muscle strength and mobility in the statutes, increase bone density, and reduce susceptibility to depression.

The primary task of health-improving training is to increase the level of physical condition to values ​​that guarantee safe human health.

For those who have never been involved in physical education, you need to start with a small number of exercises and their repetitions.

Principles of Physical Education:

1. Gradual increase in the load – go “from simple to complex” and “from less to more”.

2. Constant and regular physical activity during the week.

3. Correct execution of movements.

By itself, movement does not give health. Health brings only “correct movement”, ie. the correct selection of a complex of physical activity, which includes strength exercises, stretching and aerobic.

Compulsory morning exercises. Exercising is a warm-up before a work day. First, simple exercises for the legs and back are performed while lying on the bed. Then, getting out of bed, exercises for the arms and shoulder girdle.Preferably, 15-20 repetitions of each movement. Exercising should be done not only in the morning, but also in the evening to relieve fatigue.

One of the first to react to physical activity is the cardiovascular system. Increases the flow of blood (and oxygen) not only to skeletal muscles, but also to the heart.

The metabolism in tissues is enhanced. The positive effect of physical education on the central nervous system: increased efficiency, improved mood, coordination of movements.

Mandatory self-monitoring of the state of the cardiovascular system.First, you need to measure your heart rate at rest, before exercising, and calculate the maximum allowable heart rate using the formula of K. Cooper: 220 – age . For example, for a 60-year-old person 220 – 60 = 160. The optimal heart rate during exercise is 80% of the maximum heart rate. For a 60-year-old man, 128 beats per minute. If he brings and keeps the pulse in this mode for at least 20 minutes 4 times a week, then he gets a good aerobic (health-improving) effect.

It is also important to count the heart rate during exercise and 5 minutes after the end of their performance (a good result is a decrease in heart rate by 50%).

Exercise should be done in sets throughout the day. This will prevent overloading the cardiovascular system, and the trainee effect will give the total number of repetitions per day. Stretching exercises are performed after physical exertion.

Walking on the street is encouraged, which is the most physiological workout for the heart. You can always find time to walk. Do not use the elevator, walk up the stairs, walk to work. It is important to remember that walking should be fast, only then will it have a training effect.But for people with diseases of the joints of the legs, prolonged walking and squats are not recommended. They are shown special exercises for the legs while sitting and lying down.

Exercise Now, Today! Do not postpone for old age, for retirement, when “time will appear”, but at the same time health will suddenly disappear! (S.M. Bubnovsky).

Your doctor of physiotherapy exercises

I.Yu. Isaeva

90,000 strength training for the elderly to maintain muscles and lose weight twice as fast

Weight loss on diet alone is dangerous for the elderly, scientists recommend exercise.

Valid from 12.02.2018		SINGLE TICKET	CLASSIC	ACTIV	PREMIUM
SESSIONS 9034 110 CZK	100 CZK	90 CZK	80 CZK
classes for seniors	class	65 CZK	65 CZK	65 CZK	65 CZK
dance fitness	110 CZK	100 CZK	95 CZK	90 CZK
student, retired	class	90 CZK	90 CZK	80 CZK	70 CZK

Diet alone is dangerous for the elderly, scientists recommend exercise.

Strength and aerobic training in the elderly doubles weight loss without losing muscle mass, according to a long-term study by American scientists. Unlike mono-calorie-only weight loss programs, this comprehensive approach with strength and aerobic training does not lead to the loss of muscle mass, which in old age is fraught with adverse health effects.
The results of the study, conducted by scientists from the American University of Wake Forest, are published in the journal Obesity.

In older people, obesity not only causes serious medical complications, but also exacerbates the age-related decline in physical activity, leading to a deterioration in the quality of life, osteoporosis and fractures, and decreased mobility. Therefore, weight loss therapy is recommended for older people who are obese with cardiometabolic risk, cardiovascular disease, or functional impairment who may benefit from weight loss.However, aging is accompanied by a loss of muscle mass called sarcopenia, which contributes to a decrease in muscle strength and the risk of disability. In addition, both voluntary and involuntary weight loss, especially in the elderly, is accompanied by loss of muscle mass. Therefore, there is concern that weight loss therapy will accelerate sarcopenia, causing further loss of muscle strength,

Weight loss is most likely to have a positive effect on the well-being and health of the elderly, but not all weight loss methods are without unwanted side effects.One of the common effects of weight loss in old age is muscle loss, which increases the risk of developing sarcopenia.

Commercial weight loss programs are based primarily on reducing caloric intake, sometimes with a simple recommendation to increase physical activity. Such programs really lead to a decrease in body weight, most often short-term and do not take into account the negative consequences that such a game with their own weight can lead to.

The main objective of the study by American scientists was to compare the long-term effects of weight loss, as a result of systematic controlled calorie restriction or a combination of diet with aerobic training or strength training.Scientists studied body composition changes in obese older adults during an 18-month weight loss program.

The study included 249 overweight or obese subjects aged 60 to 79 years (BMI ≥ 28 kg / m² and <42 kg / m²) who had less than 60 min / week of moderate-intensity physical activity. The subjects had limited mobility, cardiovascular disease or metabolic syndrome (excluding patients after myocardial infarction and cardiovascular interventions in the last 3 months, or patients with insulin-dependent diabetes).All subjects received a doctor's clearance according to the results of the examination.

The study participants were divided into three groups:

1. In the first group, the subjects followed a low-calorie diet,
2. In the second group, the diet was combined with daily walking (45 minutes a day, four days a week),
3. In the third group, along with the diet, people engaged in strength training on machines (10-12 repetitions on eight types of machines per day, four days a week).

The weight loss program included three main stages of calorie restriction: intensive (1-6 months), transitional (7-12) and stabilization (13-18).In accordance with the 2010 National Nutritional Guidelines (USA), the diet consisted of 20 to 25% protein, 25% to 30% fat, and 45 to 55% carbohydrates.

First group. Calorie restriction (WL)
For the calorie reduction only group, participants were instructed not to change their usual physical activity (less than 60 minutes per week of moderate intensity). For example, this might be a 10 minute daily walk.

Second group. Aerobic Training (WL + AT)
The main regimen for this group was an individually tailored, controlled, walking program at 4 days per week for 45 minutes and walking intensity 12 to 14 Borg Ratings² – Borg Ratings Perceived Exertion (RPE).

² Ratings of Perceived Exertion, or RPE. The classic scale evaluates the intensity of a workout from 6 to 20, where 6 is a complete lack of tension, 13 is partly hard, 17 is very hard, and 20 is maximum tension.

Third group. Strength Training (WL + RT)
Strength training was also individually adapted and included training at a frequency of 4 days per week for 45 minutes, with an intensity ranging from 15 to 18 RPE points for each exercise.Participants performed three sets of 10 – 12 reps on eight machines and gradually increased the load as muscle strength and endurance increased.

Participants of the study were examined three times: at the beginning of the study, after 6 months and 18 months later.

All body composition variables were recorded. Total body mass, fat mass and lean mass were assessed using peripheral dual energy X-ray absorptiometry.

Physical endurance was also assessed at baseline, and after 6 months and 18 months using the 400 meter test (time to complete ten 20 meter laps in seconds at maximum speed) and knee extensor strength (assessed in Newtons using an isokinetic dynamometer ).

All three groups significantly reduced weight from baseline as a result of treatment. The participants in the experiment from the first group (WL) lost about five and a half kilograms of fat (Fat mass). In the second (WL + AT) and third (WL + RT) groups, the volunteers lost about eight and a half and nine kilograms of fat, respectively. At the same time, the first and third groups lost about another kilogram of lean mass³ (lean mass), and the second group (which was engaged in aerobic training WL + AT), lost about two.

³ Lean body mass (extracellular mass, connective tissue, extracellular fluid)

Conclusion:
Including aerobic and strength training in a weight loss program for older people almost doubles weight loss.

Despite the fact that the loss of lean mass in the aerobic exercise group is comparable to that in the first group, where there was only calorie restriction, the study of muscle strength gives a more optimistic prognosis.Knee extensor dynamometry showed an increase in muscle strength in both the second and third groups: WL + RT and WL + AT showed an increase (15% and 14%, respectively) in the muscle strength of the knee extensor. An increase in relative strength means improved muscle quality, which is arguably more important than muscle quantity, and may be caused by a decrease in fat infiltration, inflammatory response, improved blood and lymph circulation, and decreased tissue swelling.

The study authors recommend diet combined with strength training as the best way to lose weight for obese or overweight older adults.

¹Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity
Kristen M. Beavers Walter T.