5 best ex­er­cises for older adults to get mov­ing and live longer

Merced Sun-Star - - Community - BY COURT­NEY KUEPPERS

Stay­ing phys­i­cally ac­tive comes with a whole host of health ben­e­fits for older adults from main­tain­ing healthy bones, mus­cles and joints to po­ten­tially help­ing to re­duce high blood pres­sure, ac­cord­ing to the At­lanta-based Cen­ters for Dis­ease Con­trol and Preven­tion.

“Older adults can ob­tain sig­nif­i­cant health ben­e­fits with a mod­er­ate amount of phys­i­cal ac­tiv­ity, prefer­ably daily,” ac­cord­ing to the CDC.

How­ever, the CDC also notes that those be­gin­ning to ex­er­cise for the first time should start slowly. And some ex­er­cises may be bet­ter suited for older adults than oth­ers.

Dr. Bar­bara Ber­gin told Sil­verSneak­ers that she rec­om­mends older adults fo­cus work­outs meant to build strength and im­prove bal­ance rather than high­im­pact ex­er­cises like run­ning.

Some of the best ex­er­cises for older adults in­clude:

SWIM­MING

While it may not be as read­ily avail­able amid so­cial dis­tanc­ing ef­forts, swim­ming can be an ideal ex­er­cise op­tion in many ways. It’s a good car­dio­vas­cu­lar work­out while also be­ing low im­pact for joints and bones.

YOGA

Do­ing yoga can help with core strength, bal­ance and build­ing mus­cle. Yoga can not only be good for your phys­i­cal health, but can im­prove gen­eral well­ness by re­liev­ing stress and im­prov­ing emo­tional health, sleep and bal­ance, the Na­tional In­sti­tute of Health notes.

You don’t have to pay big bucks or leave your home to do yoga. Just put on some­thing com­fort­able and pull up YouTube. Some pop­u­lar chan­nels in­clude Yoga With Adri­enne, Yoga By Can­dace and Body Pos­i­tive Yoga.

WALK­ING

One of the eas­i­est ex­er­cises to start, es­pe­cially right now amid so­cial dis­tanc­ing, is sim­ply get­ting out­side for a walk or a hike – or walk­ing in­side if you have hall­ways or other spa­ces.

CY­CLING

Sim­i­lar to swim­ming, cy­cling of­fers a low-im­pact work­out op­tion. It can also help with car­dio­vas­cu­lar health. This can be true ei­ther on a bike ride out­side or on an in­door sta­tion­ary bike.

BODY­WEIGHT WORK­OUTS

Dr. Vic­to­ria Shin told Sil­verSneak­ers that sim­ple body­weight ex­er­cises like chair squats, wall pushups or stair climb­ing can be an ef­fec­tive and af­ford­able way to main­tain healthy mus­cles and pre­vent weight gain as you age.

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