As we age, there are many things that contribute to our sense of happiness, quality of life and well-being. Overall health is a state of complete mental, physical and social well-being and not merely the absence of disease or physical disability. Mental, physical and emotional health are all equally important components of overall health. For example, people who suffer from depression are at an increased risk for many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease and stroke.
For the best results, healthy living should be part of an overall lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling good about and making healthy choices are also important for self-esteem and self-image.
For older adults, being in good overall health ensures they can remain independent, safe and secure as they age. This is especially important because aging increases the risk of chronic diseases, such as heart disease, type 2 diabetes, arthritis, cancer and dementia.
Exercise for Seniors
Exercise is valuable for a person’s body and mind at any age. However, exercise for seniors is especially important for maintaining strong overall health. After the age of 65, it is recommended that people get a minimum of 30 minutes of exercise three to five times per week.
To encourage healthy choices and prolonged independence, senior living communities, like Tutera Senior Living & Health Care, offer individual fitness programs and group classes, all customized to accommodate all fitness levels. Maintaining a senior exercise regimen has many benefits, including:
- Improving sleep quality and overall mood
- Reducing injuries and falls
- Increasing physical endurance
- Improving cholesterol levels
- Burning calories and maintaining a healthy weight
- Strengthening the heart, lungs and vascular system
Even basic exercises like walking and using exercise machines can help improve overall health. Swimming and water aerobics for seniors are excellent ways to exercise, even for people who are just starting out on their senior fitness journey. If a senior or their family members are interested in starting a water-based exercise program, it helps to understand the benefits and the options.
Benefits OF Water Aerobics for Seniors
Not only is swimming a fun form of senior exercise, but it is often listed as one of the very best ways for seniors to stay in shape. For this reason, some senior living communities have pools on-site so seniors can seize the opportunity to experience the enjoyment and health benefits of swimming. Here are five of the most important health benefits of swimming and water aerobics exercises for seniors:
- It is a low-impact (non-weight-bearing) exercise, which is ideal for aging joints or seniors with joint diseases.
- Because it is low-impact, swimming helps to improve range of motion and overall flexibility.
- Swimming and other pool exercises for seniors work all the major muscle groups, making them ideal for improving stability and reducing the risk of falls.
- The Swim Strong Foundation reports that swimming for just 30 minutes per day can reduce the risk of coronary heart disease by up to 40%.
- Swimming and water exercises for seniors can provide opportunities to socialize or can be done alone.
Swimming laps in a pool or attending an adult swimming class is a healthy, fun and safe form of senior exercise. Another wonderful way to get the heart pumping while enjoying some water fun is to take part in water aerobics for seniors. Water aerobics for seniors includes exercises that are all low-impact and offer heart and health benefits. Here are a few suggestions for senior water aerobics exercises:
Flutter Kicking
This senior exercise can be done with a kickboard or without. If using a kickboard, hold it in front of the body and kick both legs to move the body back and forth across the pool. If not using a kickboard, do a front float holding the head above the water. Hold on to the side of the pool and kick both legs at a steady tempo.
Aqua Jogging
This exercise provides all the benefits of jogging with the low-impact benefits of being in the water. It can be done as simply as jogging in the water from one side of the pool to the other.
Arm Curls
To complete this senior exercise, stand in the middle of the pool with water weights (or use empty milk gallons filled with water!). Hold the weights out in front and curl the weights up and down. Repeat as many times as possible.
Leg Lifts
Use the water to provide resistance and take turns lifting each leg out to the side and back down. Repeat until legs are tired, making sure to stay balanced.
Standing Water Push-UpsÂ
Doing water push-ups can help to build strength in the shoulders, chest and arms without causing joint issues. To do this, stand on the side of the pool and put both hands a bit more than shoulder-width apart on the edge of the pool. Bend both arms and lean toward the wall, then push back to standing. Repeat this exercise slowly, as many times as possible.
About Tutera Senior Living & Health Care
At Tutera Senior Living & Health Care, we are committed to helping you maintain the lifestyle you want and to ensuring you can enjoy the activities you choose. Our senior wellness program includes fitness activities, as well as healthy diet planning, a gym and a yoga studio. Most of our communities, like Mission Chateau and St. Paul’s, offer walking paths, healing gardens, a spa and personal education and coaching sessions on designing and maintaining a healthy lifestyle.
Contact Tutera Senior Living today to learn more about our amenities and services or check our community finder to locate a Tutera community near you!
