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As we age, it becomes more important to stay healthy through regular exercise. But high-impact exercises such as running or jumping can put a lot of strain on joints and muscles, which is not a good choice for seniors. Low-impact exercises, on the other hand, can provide many health benefits without putting too much stress on the body.
Tai chi is one low-impact exercise that has been gaining popularity among seniors, but there are many others that can help older adults stay active and healthy.
>> Read “7 Ways Senior Communities Promote Health & Wellness”
Before starting any exercise program, you should consult with your health care provider to make sure you are healthy enough to exercise and to determine which types of exercises are best for your individual needs and fitness level. You should also start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
Find out more about some of the best low-impact exercises for seniors.
Tai chi began in ancient China and involves slow, graceful movements that are performed in a sequence. It is often described as “meditation in motion” because it combines physical exercise with mindfulness and relaxation techniques.
Tai chi has been shown to improve balance, flexibility, and muscle strength, which can help prevent falls and other injuries in seniors. It has also been linked to improved cognitive function and reduced stress levels.
Here are the benefits of tai chi exercises for seniors:
Strength training is another important component of any senior exercise program. While lifting heavy weights may not be suitable for seniors, there are many exercises that can be done with light weights or resistance bands.
These exercises can improve muscle strength and help prevent age-related muscle loss.
Here are the benefits of strength training for seniors:
Swimming is another excellent low-impact exercise for seniors. It provides a full-body workout without putting too much strain on the joints and can improve cardiovascular health, muscle strength, and endurance.
Water aerobics classes are also a great option for seniors who want to exercise in a group setting.
>> Read “5 Simple and Fun Water Aerobics Exercises for Seniors”
Here are the benefits of swimming for seniors:
Walking is a simple and effective low-impact exercise that can be done anywhere. Regular walking can improve cardiovascular health, muscle strength, and balance, and it is a great way to get some fresh air and enjoy nature.
Here are the benefits of walking for seniors:
Another great low-impact exercise for seniors is yoga. Like tai chi, yoga involves slow, deliberate movements that can improve balance, flexibility, and muscle strength. Yoga also includes breathing exercises and meditation, which can help seniors manage stress and anxiety.
There are many different types of yoga, so seniors can choose a style that suits their needs and fitness level.
>> Read “Top 10 Chair Yoga Positions for Seniors”
Here are the benefits of yoga for seniors:
>> Read “7 Best Exercises for Seniors (and a Few to Avoid!)”
There are many low-impact exercises that are great for seniors, including tai chi, yoga, swimming, walking, and strength training. These exercises can help improve balance, flexibility, muscle strength, and cardiovascular health, while also providing stress relief and relaxation.
By incorporating regular exercise into your daily routine, you can stay active and healthy so you can enjoy your senior years.
Pickleball has emerged as a beloved sport for seniors, offering many benefits for their physical, social, and cognitive well-being. So, whether you're a seasoned player or a beginner looking for a new hobby, consider embracing pickleball as a game-changer for your overall health and happiness in your golden years.As we age, staying physically active becomes essential for maintaining a healthy lifestyle and enjoying more vitality and well-being. Fortunately, there is a sport that has gained popularity among seniors in recent yearspickleball. Pickleball combines elements of tennis, badminton, and table tennis, offering numerous benefits for older adults. From improving cardiovascular health to fostering social connections, this low-impact sport has proven to be a game-changer for seniors seeking an enjoyable and accessible way to stay fit. Let's delve into the world of pickleball and explore the benefits for older individuals. Low-Impact Exercise One of the most significant advantages of pickleball for seniors is its low-impact nature. Unlike high-impact sports like running or basketball, pickleball places less stress on joints, reducing the risk of injuries and joint pain. The game is played on a smaller court, requiring less lateral movement and putting less strain on the knees, hips, and ankles. The low-impact nature of the game makes pickleball an ideal choice for seniors with arthritis or those recovering from joint-related surgeries.Furthermore, the game's slower pace allows seniors to build endurance gradually while engaging in a moderate-intensity workout. Combining aerobic and anaerobic movements in pickleball enhances cardiovascular health, lowers blood pressure, and strengthens the heart. Regular sessions help seniors improve their overall fitness levels, stamina, and balance, reducing the likelihood of falls and enhancing their independence. Social Interaction and CommunityPickleball is more than just a sport; it's a social activity that fosters connections among seniors. Many communities and retirement centers now offer pickleball facilities, bringing people together to play and socialize. The game's doubles format encourages teamwork, communication, and camaraderie, making it an excellent opportunity for seniors to meet new people and develop lasting friendships. Playing pickleball promotes a sense of belonging and community involvement, which can combat feelings of loneliness and isolation. Seniors who participate in pickleball leagues or join clubs often report increased happiness and improved overall quality of life. Cognitive BenefitsPickleball isn't just a physical workout; it also offers numerous cognitive benefits for seniors. The game requires strategy, quick thinking, and hand-eye coordination, stimulating the brain and promoting mental agility. Regular pickleball play can enhance cognitive function, memory, and problem-solving skills, reducing the risk of age-related cognitive decline. Moreover, pickleball provides a unique opportunity for seniors to engage in continuous learning. Whether learning new techniques, refining their shots, or adapting their gameplay, seniors can continuously challenge themselves and expand their skill set. This mental stimulation contributes to maintaining a sharp mind and a sense of accomplishment. Pickleball has emerged as a beloved sport for seniors, offering many benefits for their physical, social, and cognitive well-being. The low-impact nature of the game allows seniors to remain active without putting excessive strain on their bodies. The social aspect of pickleball fosters a sense of community and combats social isolation. Additionally, the cognitive demands of the game help seniors stay mentally sharp and agile. So, whether you're a seasoned player or a beginner looking for a new hobby, consider embracing pickleball as a game-changer for your overall health and happiness in your golden years. Get on the court and start experiencing the remarkable advantages of pickleball today! Comfort Keepers Can HelpCaring for others and ourselves can take a lot of thought and preparation as we age. Our Comfort Keeperscan help encourage seniors to meet activity guidelines, recommend ways to add more physical activity to their day, and can help to motivate a senior to stay active. Our trained caregivers can provide transportation to a local park, a trail, or greenways to enjoy a walk together or watch a pickleball game. Caregivers can drive clients to scheduled doctor appointments, provide mobility assistance and meal preparation, and help with activities of daily living. We believe in Elevating the Human Spirit by providing our clients with practical assistance and daily moments of joy. By giving equal parts compassion, attention, and comfort, our goal is to help seniors feel independent again while promoting good health to enjoy their days. ResourcesNational Library of Medicine (NIH): Pickleball: Injury Considerations in an Increasingly Popular SportAmerican Institute for Preventive Medicine: What can the Well-Being Industry Learn from Pickleball?Medical University of South Carolina: Pickleball: Fastest Growing Sport Especially for Seniors
There is a high incidence of cardiovascular disease in seniors. In fact, 35% of seniors 65-74 and 59% of seniors 75-84 years old have cardiovascular disease. Taking a few preventative steps can lead to a more active independent lifestyle later in life.A published study in the journal Circulation confirmed that taking more daily steps for seniors was associated with a decreased risk of cardiovascular disease. Additional positive effects of physical activity include the following: More prolonged independence. Higher self-esteem. A better quality of life. Realizing joy in everyday moments. More good news: no additional gym equipment is required, just a comfortable pair of shoes.How can seniors count steps?Today more seniors are adopting technology and smartphones. The Apple Health app on iPhones and the Google Fit app on Android phones are examples of pedometers already integrated into the smartphone. However, you don't need technology to count steps, the old fashion way works too, and it's easy; remember, 1 mile equals 2,252 steps when strolling. Creative ways for seniors to incorporate steps into each day Take the dog for a walk twice a day, or volunteer to walk a neighbors dog A senior can create or join a neighborhood walking group. Check with the local mall or shopping center, as these are frequent senior walking destinations during the winter months A walk to the store instead of driving and picking up something special for dinner Meet a friend for a cup of coffee, but walk to the destination A walking tour of the neighborhood Give up the newspaper delivery and take a walk to the store daily to pick it up Meet a friend for a movie and take a walk together afterward Go to the beach and take a leisurely stroll to enjoy the day Invite the grandkids over and take a walk together Schedule walks onto the calendar, making it a habit and something to look forward to Invite a friend to join a senior for a walk, and they can meet halfway When talking to a friend on the phone, suggest continuing the conversation in person and on a walk Take a walk while talking on the phone and catching up with friends and family. Get to know the neighborhood and walk a different way each day Create a playlist of favorite songs to listen to while walking Download an audiobook and listen while enjoying a walk Pick up a bird-watching book and see how many there are to find in the neighborhood while on a walk Comfort Keepers Can HelpCaring for others and ourselves can take a lot of thought and preparation as we age. Our Comfort Keepers can help encourage seniors to meet activity guidelines, recommend ways to add more physical activity to their day, and can help to motivate a senior to stay active. Our trained caregivers can provide transportation to a local park, a trail, or greenways to enjoy a walk together. Caregivers can drive clients to scheduled doctor appointments, provide mobility assistance and meal preparation and help with activities of daily living.We believe in Elevating the Human Spirit by providing our clients with practical assistance and daily moments of joy. By giving equal parts compassion, attention, and comfort, our goal is to help seniors feel independent again while promoting good health to enjoy their days. Questions, please call Comfort Keepers today at - 970-241-8818. References and Additional Information National Library of Medicine - The Burden of Cardiovascular Disease in the Elderly: Morbidity, Mortality, and Costs National Library of Medicine - Physical Activity in Elderly Prospective Association of Daily Steps with Cardiovascular Disease: A Harmonized Meta-Analysis Healthline - How Walking 6,000 Steps Per Day Can Boost Heart Health for Older Adults Medical News Today - cardiovascular disease: Walking 6,000+ steps daily may lower risk for older adults
Seniors Helping Seniors In-Home Services Offers Advice for Rekindling Purpose and Joy After the HolidaysSeniors Helping Seniors owners C.J. Girod and Travis Hudson are placing a spotlight on advice and insights for how seniors can find meaningful ways to stay engaged and motivated in the new year.Seniors Helping Seniors in-home care services, a franchisor with over 115 franchise partners and more than 300 territories nationwide, has grown rapidly in recent years. The company attributes its success to its skilled team of caregivers who foster meaningful connections with their senior care receivers. While the holiday season is often filled with joy and activity, the weeks that follow can be particularly challenging.According to a study by the American Psychological Association, 89% of U.S. adults report feeling the holiday blues. For older adults, this emotional slump can be even more pronounced. The shift from the holiday seasons energy to a quieter, more isolated period can lead to sadness and make it difficult to maintain an active lifestyle.After the excitement of the holidays, it can be especially tough for seniors to stay active, particularly in colder climates, said C.J. Girod, President of Seniors Helping Seniors Southwestern PA, which serves southern Allegheny County and northern Washington County. We see every year how the post-holiday season can bring unique challenges for our elderly friends, family and neighbors.The key to staying active once the holidays have passed is to find meaningful ways to stay engaged and motivated as the new year begins, said Travis Hudson, Owner of Seniors Helping Seniors Pittsburgh Northeast, which serves northern and eastern Allegheny County and western Westmoreland County.We work closely with our senior care receivers and their families to cultivate routines and activities that inspire a sense of purpose and fulfillment throughout the year, but especially during the holiday season, Girod and Hudson said.Some of Girods and Hudsons tips for seniors looking to shake off the post-holiday doldrums include:Set small goals for the new year.Maintain social connections.Stay physically active.Look for opportunities to volunteer.Create a cozy, positive environment.Seniors Helping Seniors in-home services has grown rapidly in recent years, extending its reach into more than 30 U.S. states as well as international markets.Seniors Helping Seniors services stand out from other brands in the elder care space partly through its commitment to hiring senior caregivers, which provides employment opportunities for seniors and better cultivates meaningful relationships between caregivers and care receivers.What I truly appreciate about working with Seniors Helping Seniors network is that its commitment to improving health and well-being goes beyond just our clients, Girod said. Our whole team is deeply committed to making a positive difference in the community as a whole, and we are always looking for new opportunities to offer support and care to those who need it most, said Hudson.Caregivers are at the core of what we do, and their work is essential to the health and happiness of so many people around the world, said Seniors Helping Seniors President Namrata Yocom-Jan. Nearly half of all caregivers in the U.S. are over 50 and face their own health challenges. Thats why Seniors Helping Seniors in-home service prioritizes hiring caregivers over the age of 65 and provides comprehensive support to promote their mental, physical and emotional well-being.Over the past 25 years, weve put a lot of work into ensuring that Seniors Helping Seniors in-home care is not only the best option for our seniors but also for caregivers across the country, Yocom-Jan said. Thats something we are extremely proud of, but its not something we take for granted. We will continue to make sure anyone who has the passion and skills to be a great caregiver will find a great opportunity to grow and make an impact with Seniors Helping Seniors services. Our caregivers truly have a way to give and to receive.For more information on Seniors Helping Seniors in-home care, visit seniorshelpingseniors.com.