Importance of Exercise: Exercise and nutrition are essential parts of a healthy lifestyle, as we age our requirements are ever-changing. As a Growing body exercise is important for Golden Agers, for an active lifestyle inside of a sedentary lifestyle.
Some of the benefits of exercise for golden-agers:
Prevent Disease: A daily exercise can prevent some of the common diseases such as heart disease, diabetes, Asthma, Back Pain Etc.
Improve mental disease: Exercise produces Endorphins “Good Feeling Hormone” which reduces the stress levels and you feel good & satisfied.
Decreases the risk of fall: Golden Agers one at a high risk of fall, Exercise can improve strength and flexibility which improves balance and coordination which reduces the risk of fall.
Social Engagement: While you go for walk or join a fitness class you are interacting with many people, which avoids feeling many loneliness or depuration.
EXERCISE WHAT TO DO AND WHAT NOT TO DO
Cardio: cardio increases blood flow its helps your body moving and promotes physical and mental health. For example:
- Walking in a trade mill
- Crosstraining
- Cycling
- Flatter kick
Chair Yoga: Chair yoga is a low-impact exercise, and it improves muscle strength, mobility, balance and feasibility.
For example:
01. Cat camel stretch(seated)
02. Seated twist
03. seated hand raise
Resistance band workout: Resistance band exercise improves posture, mobility, and balance. For example:
- leg press
- triceps extension
- lateral raise
- bicep curl
Body Weight Workout: Bodyweight exercises are one of the best ways to counteract the effect of muscle atrophy in order to do bodyweight workout requirement of materials is very low.
For example:
01. chair squat
02. step-up
03. bird dog
04. lying hip bridge
Weighted Exercise: waited exercise relieves back pain and diabetes and also helping it manage body weight it also contributes to high metabolism.
For example:
01. bent over rowing(assistant)
02. triceps extension
03. bicep curl
04. overhead press
05. Front raise
Starching and joint mobilization: the muscle and the joint of the Golden Agers person could be inflexible, stiff and inflamed. In order to avoid unnecessary injuries include stretching and joint mobility exercise.
Exercise avoid by Golden Agers:
01. Branch press 02. Deadlift
03. Weighted squad 04. HIIT
05. Power clean
* For perform weighted exercises use more machines it will be easy to perform for golden-agers.
* warm-up and cool-down should involve 5 to 15 minutes before starting & end up the exercise. (Exercise is good for all. It’s just a matter of making it a priority and habit in your daily life. Regardless of your age, We have that this information will motivate you to incorporate exercise into your daily life.)
An Article by,
Anirban Bhattacharjee, Trainer at Aerofitness GYM, ACTION CPT (Pursuing), Student of Stay Fit Live Pure Fitness Academy
