Senior citizens often find it difficult to maintain muscle mass as they age. While this is an entirely natural process, we need to remember that lower muscle mass can increase the chances of an injury, and it may lead to an even more sedentary lifestyle. Furthermore, traditional fitness routines may no longer be feasible due to physical constraints.
There are still many ways in which you can lead an active lifestyle, and certain options are also great opportunities to mingle with bother like-minded individuals. Let’s look at four low-impact exercises, and the benefits that each can provide.
Swimming
Swimming is arguably one of the most effective means to obtain a whole-body workout without placing your joints under an excessive amount of stress. There are many movements which can be performed, and sessions can be customised around your long-term goals. Most gyms with a pool offer courses, and simple queries such as “swimming classes near me should provide the most relevant results.
Seated Calf Raises
This next recommendation is ideal if you have difficulty walking, or have recently been injured. Seated calf raises can help to strengthen the tendons within the knees and ankles. They also help to maintain muscle tone in the calves. As your calves are essential for balance and mobility, it is important to keep them as healthy as possible. Three sets of between 40 and 50 repetitions four days each week should be sufficient.
Stationary Cycling
Another low-impact exercise that can have a definite impact on your level of fitness is cycling. Stationary bikes are particularly useful if you happen to be suffering from balance issues. It is possible to modify the level of resistance, to monitor your progress, and modern stationary cycles are often equipped with television screens that serve as distractions when the going gets tough.
Yoga
Yoga classes are a final option to consider. Yoga is excellent for strength, muscle tone, balance, and flexibility. Some sessions are intended for beginners, while others will challenge even the most seasoned veterans. Either way, yoga is a great deal of fun. The chances are also high that you will make a few friends along the way.
Keep in mind that the recommendations mentioned above should only be performed after speaking with a physician. Regardless of your age, there are always ways in which you can begin embracing a healthy lifestyle. The resulting changes will likely come as a pleasant surprise!
