Exercise or regular workout is not only good for adults but also good for senior citizens.
Daily 30-40 minute walk reduces the chances of many diseases in seniors such as balance maintenance, walk independently or can perform their regular tasks like house chores, transportation etc.
Later in life above 50 bones tends to lose calcium and seniors are not able to walk properly. Rigorous exercise of 75 minutes five times during the week or 150 minutes of moderate physical activity is recommended by World Health Organisation (WHO).
According to World Health Organisation (WHO) older adults who do exercise regularly are less prone to high blood pressure, diabetes, heart disease. They have low mortality rate and an overall healthy body.
These benefits make them independent because they will depend less others and will require less support.
How Exercise Supports Old Adults later in Life: Study
Researchers at the MedUni Vienna in Austria recently conducted a new study. For this approximately 3300 people aged 65 from Austria participated in study.
For this experts divided the daily activities into two parts Activities of daily living such as eating, drinking and Instrumental Activities of daily living (IADL) such as running or doing housework.
Study reveals that people who did the recommended exercises daily were able three times more likely to perform ADL activities and two times more likely to perform IADL activities.
Older adults performed 150 minutes moderate muscle strengthening exercises such as squats with chair two times in a week.
Their findings declared that people who did exercise regularly were more independent and were able to perform daily activities regularly.
Approximately 10 exercises were recommended to participants and they performed exercises once initially, gradually increasing the numbers.
Top 10 exercises For Older Adults
- Squats with chair
- Leg press
- Hamstring curl
- Chest press
- Overhead dumbbell press
- Bent-Over Dumbbell row
- Bicep curl
- Triceps press-down
- Core cable rotation
- Cardiovascular exercise