People often complain that when they get old, their body starts to ache and they cannot do activities or exercises. This means they are fit enough for any type of exercise. The advice in this article will explain how you can keep fit in old age.
1. Stay fit by walking regularly
One of the best things you can do is simply keep fit by walking regularly. When you get older, your muscles naturally become weaker and less flexible due to a loss of protein from muscle tissue, so it becomes more difficult to stay fit without going through some serious changes in your lifestyle. You should walk at least 30 minutes a day for 5 days a week to stay fit and healthy. It's never too late to start exercising! In case you can't walk, you can try yoga and strength training to stay fit and strong.
2. Strength train with weights 3 days a week
Another way to keep fit in old age is by strength training with weights at least three times per week. When you get older, your muscles lose some of their natural elasticity and ability to contract, so it'll be harder for you to build muscle mass without working out with weights.
A study found that lifting light weights (30% 1RM) did not increase the quadriceps of elderly women significantly over 12 weeks while doing high-intensity resistance training (80% 1RM) increased them by 22%. Hence, the more intense your weightlifting sessions are, the more muscle mass you'll gain and the fit you'll look.
3. Try Pilates to keep fit in old age
One of the best ways to stay fit is Pilates. Not only does it offer a variety of exercises that benefit your balance and flexibility, but it's also low impact and can be done by anyone at any level. When you get older, your body loses some strength and stability because bones become more brittle and muscles begin to shrink, which results in loss of balance and coordination. You should do Pilates on a regular basis if you want to balance out muscle imbalances while increasing your core strength.
4. Go swimming
Swimming is one of the best ways to keep fit when you get older. It's a great way to increase your aerobic fitness without beating up on your joints, and it can also help improve posture. However, be careful if you're getting into this new sport. You should get professional instruction before learning how to swim especially if you are not fit enough for it yet.
5. Learn yoga
Yoga, like Pilates, is one of the best ways to keep fit in old age. Yoga has many physical benefits that can strengthen your muscles, lengthen tendons and ligaments, increase flexibility, improve balance and coordination, build core strength, and improve respiratory function. Hence, doing yoga on a regular basis will make you feel fit and healthy all the time.
6. Keep fit by gardening
Gardening is another effective way to keep fit when you get older. You can literally stay fit just by gardening. It'll help increase your bone mass, build up muscle strength and endurance, improve balance, coordination, and flexibility, enhance respiratory function, reduce stress levels, stimulate cardiovascular health, maintain a healthy weight, promote good posture and so much more!
7. Keep fit with Zumba
Aerobic dance /exercise like Zumba is another good form of exercise to do in order to keep fit when you get older. Apart from that, it also contains Latin elements like salsa music or merengue - which makes learning this new sport even more fun! Not only will it benefit your cardiovascular system, but it'll also provide you with mental health benefits like reducing stress levels and improving your mood. Hence, make sure to do this activity at least 3 times per week.
8. Keep fit by walking
Another effective way to keep fit when you get older is by walking regularly. You should walk at least 30 minutes a day for 5 days a week because it's low impact which means that there are few chances that you will be injured while performing it. Walking is one of the best exercises for seniors - especially if they're just beginning an exercise program - because it can strengthen bones, muscles, ligaments, and tendons while enhancing flexibility, balance, and coordination. Just don't forget to get yourself some good walking shoes before starting this activity.
9. Keep fit with biking
Biking is another good form of exercise to keep fit when you get older. You can start out by walking your bike first before using it because it's low impact which means that there are little chances that you will be injured while performing it. Biking requires coordination, balance, flexibility, and strength - all of which are crucial if you want to stay fit in old age. Hence, make sure that you ride your bike at least 5 days a week for about 30 minutes each session if you're serious about staying fit!
10. Keep fit by playing active sports
Last but not least, there are tons of other ways to keep fit when you get older! For instance, you can keep fit by playing active sports like tennis, badminton, squash or even basketball! Just make sure to warm up first before engaging in any of these activities because they are high impact - which means that there are high chances that you will be injured while performing it. Also, make sure not to overdo it either. Lastly, don't forget to wear the right sports shoes for these kinds of activities too.
Conclusion:
To stay fit and healthy when you get older, just remember the top 10 tips shown above because they're simple and easy to follow. Just don't forget that safety should always come first before anything else!
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