7 Best Age-Friendly Sports You Need to Know
A fit and healthy lifestyle is beneficial for anyone at any age. However, as we grow older, it becomes even more crucial to keep exercising.
Daily exercise lowers the likelihood of falling by 23 percent. Older adults are more vulnerable to falling down than their younger counterparts. The National Council of Aging reports that a senior is hospitalized every 11 seconds due to a fall, and a senior dies from a fall every 19 minutes. There are no two falls alike, and prevention of falls is a very complicated task. But exercise can play an effective role. Regular exercise also reduces seniors' dependency on others. As long as independence is a priority, performing elderly sports is one of the best ways to maintain it. A positive attitude towards sports can make a difference in protecting the elderly from disease. Older adults are often affected by diseases such as heart disease,osteoporosis, depression, and diabetes.
Read on to find 7 sports for seniors to enhance their well-being.
1. Water Aerobics
Water aerobics has become a highly popular type of sport among people of all ages, but especially among seniors, in the latest days. Training in the water is beneficial for people with arthritis and other kinds of joint pain because the buoyancy of the water reduces joint tension and strain. Water also provides greater resistance, removing the use of weights in strength exercise. As an old people sports, water aerobics activities help the elderly build strength, flexibility, and balance while putting the least burden on their body.
2. Chair Yoga
Chair yoga, like water aerobics, is one of the low-impact elderly sports that develops physical performance, endurance, balance, and mobility, which are all major health aspects for older adults. Chair yoga is a basic kind of yoga that puts less strain on the muscles, ankles, and joints than more traditional types of yoga. In addition, chair yoga has been demonstrated to benefit older persons' mental health. Regular chair yoga practitioners report better sleep quality, fewer cases of depression, and an overall sense of well-being.
3. Resistance Band Workouts
Resistance bands are flexible rubber strips that increase resistance to workouts while reducing physical pressure and tension. This form of old people sports is simple to use and can be practiced by most seniors. Resistance band exercises are perfect for at-home fitness and are becoming increasingly popular among elderly individuals due to the comparatively low upfront expenses of equipment. Moreover, these elderly sports help build their core, which assists posture, mobility, and balance.
Pilates is a classic low-impact workout that has been around for over a century. Breathing, alignment, attention, and core strength are all highlighted in pilates workouts, which generally include mats, pilates balls, and other inflatable types of equipment to improve strength without the hardship of higher-impact activities. Pilates has been proved to help elderly persons improve their balance, coordination, core strength, and mobility.
One of the least expensive and safest forms of sports for seniors is walking. Walking is a greater barrier for certain seniors than for others, therefore distance and step targets vary. For the common people, 10,000 steps per day is recommended for a positive life, but people who have trouble walking or suffer from joint discomfort may set a lower goal. According to research published in PLOS One, walking 10,000 steps reduced death by 46% over a ten-year observation. If some seniors have limited mobility, they are suggested to take advantage of rollators or upright walkers. These devices would aid seniors’ movement while maintaining flexibility.
6. Body Weight Workouts
For older folks, muscle loss may be painful and debilitating. About a third of seniors are living with serious muscle loss, which can result in hormone issues and weakness in protein metabolizing abilities. One of the most effective sports for seniors to combat the consequences of muscular atrophy is to perform body weight training. Another key advantage of body weight exercises is its low cost. Body weight routines, as old people sports, require very little equipment; most only require workout clothing and a mat to lessen the impact on the floor.
7. Dumbbell Strength Training
The benefits of strength training include relief of diabetes, osteoporosis, back pain, and depression, coupled with weight management. Higher metabolism and better control of blood sugar are also associated with strength training. Exercises with dumbbells are among the ideal ways the elderly can build strength if they are conducted with the correct precautions. With dumbbells, seniors can strengthen specific muscle groups while improving their balance and flexibility.
Inactivity causes older people to be tired whereas being active brings them more energy. Old people sports of any type releases endorphins, crucial neurotransmitters associated with pain mitigation, and a sense of well-being. In general, having endorphins in your system can counter stress hormones, improve your sleep, and make you feel happier. To determine which elderly sports are best for your current fitness level, you should consult a physician before beginning an exercise regimen.