10 Best Exercises for Seniors 2021

As the pandemic scrolling around the world, people realized the importance of keeping healthy. Being separated from the crowd, you cannot have fun with your friends. It is the best period ever for most of us, however, you can also think about it reversely. The pandemic could be an opportunity for you to get healthier and rebuild your body shape.

Walking

Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline or find routes with stairs. Trade-off walking with other cross-training activities like cycling or jogging, you can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles. The cardiovascular benefits of walking are biologically plausible, like other forms of regular moderate exercise. Walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. And if cardiac protection and a lower death rate are not enough to get you moving, consider that walking and other moderate exercise programs also help protect against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction. Whether you walk in a business suit or a sweatsuit, on city streets or country roads, it's still the same left, right, left for health. In fact, it's not a question of either/or, since every walk you take is a step toward good health.

Swimming

You use big segments of both your upper and lower body when you swim. Different strokes work for different muscle groups, and mixing them up will give you a well-rounded workout. The American Heart Association suggests two and a half hours per week of moderate-intensity physical activity for optimal health. Swimming can provide as good of a workout as land-based activities like biking, walking, or a dance class. 

On the other hand, swimming is still a great way to lose weight and get in shape. Through fluid shaping, the muscle line will look more graceful and smooth. Long-term cardio aerobic training will quickly improve your cardio function. Suffice it to say, swimming is a sport with no downside, unless you can't swim at all.

Water aerobics

Water aerobics is a great way to improve your heart health. It can lower your blood pressure and your “bad” LDL cholesterol while raising your “good” HDL cholesterol. If you have diabetes, water aerobics can help you shed extra pounds while you stay cool in the pool. Like other aerobic exercises, it will help keep your blood sugars under control. But it is easier on the feet than most other exercises. This is important because diabetes can cause problems with the nerves and blood flow to your feet, making you more likely to get injured. Exercising in water is great if you have arthritis or problems with your knees or back. You will put less pressure on those aching joints, and be able to spend more time working out. It can help your joints move better and hurt less. It will also help you lose extra weight, so you can be more joint-friendly even out of the water.

Riding Ebikes

Cycling, has always been good for health exercise. However, cycling is very physically demanding and not everyone can accept such exercise intensity. Therefore, electric bicycles with electric assistance have become the mainstream choice for such people.

There is an ebike called fat tire electric bike, pedal up relatively hard, but you can exercise your thigh muscles. The biggest feature of the fat tire is that you can ride on any kind of road, whether you focus on city roads, or wilderness hills without roads. It is a fresh and exciting sport, a perfect combination of human movement and electric power.

Chair Yoga

Practicing chair yoga offers many of the same benefits as practicing on your mat. Obviously, some yoga poses will be off-limits to you using a chair. However, there are numerous poses that work well using a yoga chair and they too can offer great health benefits. Probably, the number one overall benefit of chair yoga is that it allows beginner and older students to practice with the added support and safety of a chair. Practicing with a chair allows someone with limited mobility to still gain benefits from a variety of yoga postures. These benefits could include improved strength, better flexibility, lower stress levels, improved posture and better mental focus. Improved flexibility can create major improvements in our daily lives and help with simple tasks that might become more difficult with age.

Pilates

Pilates, also known as the core muscle control method, is a training system with more than 600 types of exercise methods and 20 types of equipment. He mainly targets the core muscle groups for training. However, because of its principle of multiple reps and light intensity training, no visible muscles will appear. It can also correct the posture, improve the wrong posture formed in daily work, shape the standard healthy shape, maintain a healthy and normal physiological curvature of the spine.

The Pilates training method does not emphasize the use of exaggerated shapes and complex movements to attract the eye of the practitioner, which is absolutely safe for the most.

Strength Training

Strength training in the broad sense refers to all sports that help strengthen skeletal muscles, including the familiar martial arts and yoga. The survey results refer to the narrow sense of strength training, that is, the strength exercises based on equipment.

Strength training stimulates muscle growth and improves body curves, improving the body's basal metabolism to create a lean physique.

For women, the most important benefit is to exercise muscle fibers. Muscle synthesis can effectively promote collagen synthesis, so as to resist skin aging, maintain a firm skin condition and have a frozen face.

Gardening

It seems strange, however...according to the Centers for Disease Control and Prevention, gardening qualifies as moderate exercise. In fact, getting out in the yard for just 30-45 minutes can burn up to 300 calories.

 As research suggested, women community gardeners weighed on average 11 pounds less than nongardeners, and men weighed 16 pounds less. Beyond the physical benefits, there are a number of mental perks associated with gardening and working with plants, too.

Resistance Band Workouts

Resistance bands come in different resistances—the thicker the band’s width, the harder it is to stretch it. This means you need more than one resistance band, and you need to use different resistance bands for different areas.

Many would say that the effects that can be achieved with resistance bands can be achieved with dumbbells or any heavy training. But have you ever thought about it? Resistance bands can always fit in your pocket. If you are always on the go, this is without a doubt the best way for you to exercise.

Dance

It is well known that dancing can enhance muscle strength and reduce the accumulation of body fat, thus maintaining a perfect shape. This is the secret of why dancers don't gain weight no matter how they eat. Some special types of dance can also play some special effect. For example, in the dance process, swaying pelvis and waist movements can exercise the uterus, a long time to practice belly dance on the minute uterus has a good contraction effect on the abdominal muscles that become flaccid due to pregnancy play a good exercise effect, making it as tight as ever.

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