The Key to Lifelong Health: Staying Physically Fit
With increasing age, physical fitness is an important well-being and, above all, mobility factor . A good reason to pay special attention to our health. An essential part of physical fitness is daily exercise . But does it make sense to exercise regularly as a senior? We say: Yes, definitely!
Why should you train for physical fitness into old age?
Health benefits of exercise
Of course you can still be physically fit as a senior citizen. The positive effects of sport are the prevention of back and joint pain, bone loss, obesity and age-related diabetes. For people with compromised health, or with heart disease and high blood pressure, exercise can also have good effects and activates your entire cardiovascular system and regenerates the brain. It is now known from studies that exercise even helps to prevent dementia.
Incidentally, a sporty person has better digestion than a couch potato. Therefore, include a “digestive walk” as a must in your daily routine, you will see that exercise has a positive effect on many areas of the body. In addition, stiff joints are “lubricated” again through regular movement and become more dynamic.
You should pay attention to this before exercising
Find a sport that suits you and that you can practice in your current health condition. Take regular breaks and don’t overexert yourself. Pay attention to your own stress limit. The following applies to everyone who wants to start exercising. Please see your family doctor first and discuss what type of exercise will actually benefit you.
Scientifically proven: Sport in old age keeps you fit!
Physical fitness can also be maintained in old age. In this way, you can still build up fitness and muscles into old age. Scientists at the University of Florida in Gainesville confirmed this in a study from 2014. According to this, 20 minutes of daily walking and a few light exercises such as squats or lunges should increase the fitness of seniors.
Ideally, this means making everyday life easier and maintaining or even significantly improving the quality of life.
Everyday tips to keep you fit
- Exercise regularly. Arrange to meet up with friends on fixed dates for walks or visit leisure activities and make new contacts at the same time.
- Good night. Make sure you have a good night’s sleep . It influences our fitness and endurance during the day. If necessary, change your pillow or mattress and rely on quality.
- Quit smoking. Carbon monoxide enters the blood and binds to the red blood cells. It takes the place of oxygen and limits your performance.
- Drink alcohol in moderation.
- Keep fit with a balanced, healthy diet that provides you with all the nutrients.
- Positive thinking motivates to be more active.
Good reasons to do Sports regularly
Strength training specifically builds up the muscles. This can make simple movement sequences safer again and mean preventive measures against falls and balance difficulties. Simple everyday activities such as vigorously grasping a bottle or securely pressing a door handle are supported by muscle power. Small, but necessary, daily things are then no longer obstacles, but you can handle them independently.
Useful tools for muscle exercises:
- Elastic training band
- Light weight dumbbells
- Gymnastics ball
Endurance sports increase the oxygen saturation in the blood, which has a positive effect on the brain and heart. The ability to think is retained and complex relationships are still grasped into old age. Above all, mental fitness is affected.
Depending on your condition, try these endurance sports:
Light jogging
- Swimming
- Nordic Walking
- Hiking
- Go Biking
Or how about a completely different sport?
For example:
- Tai Chi
- Yoga
- Archery
Sitting exercise is effective
Seniors can also strengthen , stretch and loosen their muscles while sitting. The entire upper body is trained with special exercises . Coordination and balance are supported. This is a gentle way to maintain mobility . Your doctor can give you tips on which exercises are useful for you or where you can join a sports group. Your health insurance company will also be happy to provide you with information.
No matter which sport you choose, you should practice it regularly to see a positive effect. Regularly means: Two to three times a week, because that’s enough for noticeable effects. The breaks between training sessions are important for regeneration and should not be underestimated.
Fitness exercises to do at home
You don’t have to only do your sport in the gym or outside. Effective exercises can also be done at home in between and are not necessarily dependent on equipment or good weather. If your legs no longer want to, it is quite possible to train your fitness with effective exercises while sitting.
Conclusion
Regular exercise keeps you fit as you age. Symptoms and diseases can be prevented or alleviated. This gives you the chance to enjoy your life in a healthy and energetic way, even at an advanced age. Sports units can be flexible and should suit your abilities. It has been scientifically proven that regular exercise also maintains mental fitness. That’s why it’s worth trying some sports and finding the most suitable one for you.
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