According to the Center for Disease Control and Prevention (CDC), about 28% of older adults in the United States are physically inactive. This figure may have increased with the threat caused by the pandemic Covid-19, hindering seniors to do their usual outdoor activities. Since they are at higher risk from the virus, they are strictly advised to stay indoors and refrain from going out. However, these restrictions shouldn’t be a reason for the seniors to stop being active.
Being physically active is more important than ever to older adults in order to stay healthy. This home quarantine due to Covid-19 shouldn’t be a hindrance to your exercise routine. Here are at-home workouts that seniors can easily do.
One of the easiest ways for seniors to stay physically active is walking. It can be done even within the safety of your own property. Walking offers a lot of health benefits including cardiovascular endurance, relieves stress, and lowers the blood pressure. This can be done at your own pace; you can start slow and then, little by little, add more time. Pumping your arms and lifting your knees with each step will help build muscles in the arms and leg area.
Another easy workout that can be done easily at home is stretching. This workout will help improve your body’s flexibility, relieves mild to chronic pain and addresses muscle tension especially in the back. Make it a habit to do stretching every day. If you are new to stretching, start slowly and make sure to be gentle in the hip and knee areas.
- Tai Chi
Tai Chi is a Chinese practice performed as a defense training and for health purposes. Despite being a defense training, tai chi is done slowly and gently making it a low impact activity perfect for meditation. Tai Chi addresses muscle strength, flexibility, balance, and mental concentration. Since it is low impact, seniors can perform it every day. There are many Tai Chi exercises intended for older adults found on YouTube. Or you can enroll in an online class and perform it along with other older adults virtually.
- Lightweight training
Older adults can greatly benefit from lightweight training as it will help prevent the onset of osteoporosis and build muscle strength. However, due to old age and other health concerns, seniors no longer need to visit a gym and lift weight. Make sure to have yourself checked by your doctor to ensure that the exercise is right for you. You can use a rope or any time as a resistance band and develop an exercise routine that matches your capabilities.
Yoga is one of the best exercises for older adults. It can improve their body’s flexibility, restore balance, muscle strength, and relieve muscle tension. There are many yoga poses that work perfectly for seniors such as seated forward bend, downward-facing dog, chair yoga, and even pilates.
If you are having difficultly creating or implementing an exercise routine and have Medicare part A insurance, a in-home Physical therapy evaluation and visits to assist with creating an exercise routine is covered at no charge to you.