As we age, staying active and maintaining physical fitness is more important than ever. Regular exercise can help prevent chronic diseases, maintain mobility and independence, and improve overall quality of life. Here are the top three exercises for older adults to include in their fitness routine.
- Walking: Walking is a low-impact exercise that is easy on the joints and can be done at any age. It’s a great way to improve cardiovascular fitness, build endurance, and strengthen the lower body.
- Strength Training: Strength training, such as weightlifting or resistance band exercises, is important for maintaining muscle mass and bone density. It can also improve balance and reduce the risk of falls.
- Yoga, Tai Chi and Pilates: Yoga, Tai Chi and Pilates are both low-impact exercises that can improve flexibility, balance, and core strength. They also have a meditative component, which can be beneficial for reducing stress and improving mental wellbeing.
Top 3 Chair-based Exercises:
- Seated March: Sit on the edge of a chair with your feet flat on the floor. March your feet up and down, lifting one knee at a time as high as you can.
2. Seated Leg Extension: Sit on the edge of a chair with your feet flat on the floor. Slowly straighten one leg at a time, pushing through the heel.
3. Seated Arm Curl: Sit on the edge of a chair with a light weight in each hand. Curl the weights up towards your shoulders, keeping your elbows close to your body. Use a body water if you do not have a weight
It’s important to note that it’s always best to consult with a physiotherapist or a doctor before starting any new exercise program, especially if you have any health conditions or concerns. They can help you develop a safe and effective exercise plan that is tailored to your needs and goals. Contact us at Physiolistic for an individual tailored programme
We also offer 1 to 1 personal training sessions with a physio at our clinics in Henley and Reading.
Angela Botha
Clinical Director