Exercise regularly, every day, if possible, is the most important thing you can do for your health. In
the short term, exercise helps control appetite, increase mood and improve sleep. In the long term,
it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers.
Whether you've been more physically active or never been a regular exerciser, now is a great time
to start an exercise and fitness regimen. Keeping fit and staying in shape is just as important for
the elderly as it is for the young. Why is exercise important for older adults? Increasing your heart
rate and muscle challenge benefits almost every system in your body and improves your physical
and mental health in countless ways. Exercise helps maintain healthy blood pressure, prevents
the build-up of harmful plaque in the arteries, reduces inflammation, improves blood sugar,
strengthens bones, and helps prevent depression. Additionally, a regular exercise program can
improve your sex life, lead to better sleep quality, lower your risk of certain cancers, and be
associated with a longer life. Many seniors are reluctant to exercise because they are unfamiliar
with safe and effective forms of exercise and are unsure of their fitness level. The good news is
that any form of exercise is better than sedentary, so there's nothing wrong with starting small and
working out longer. Your goal should be no less than 150 minutes of moderate-intensity activity
per week, but if you can't start at that, try to achieve it (and then exceed it). While there are many
forms of exercise specific to adults, you also want to stay physically active throughout the day by
taking the stairs, making yards, and playing with your grandchildren. When it comes to exercise
and strength training for the elderly, most can start without consulting a doctor, but there are
exceptions. If you have a serious health condition such as diabetes, high blood pressure, heart or
lung disease, osteoporosis or neurological disease, talk to your doctor first. People with mobility
problems such as poor balance or arthritis should also seek medical advice
Resistance training, sometimes called resistance training, should be done two to three times a
week. Squats, lunges, push-ups and exercises performed on resistance machines or using
weights or bands help maintain and even build muscle mass and strength. Strength training also
helps prevent falls, keeps bones strong, lowers blood sugar and improves balance. Perform
exercises using a combination of isobaric and isometric. Isometric exercises, such as planks and
leg raises, are performed without movement. They are great for maintaining strength and
improving stability. Isometric exercises require you to support your weight throughout your entire
range of motion. Biceps curls, chair presses, and sit-ups are all forms of strength training.