Although gyms are opening up again post-lockdown, many older people in particular are wary of using them. Getting around in general is still restricted for lots of people. But you can of course do a lot at home to stay active, with benefits for your physical health and mental wellbeing.
The experts in fitness for older people recommend doing a mix of aerobic and strength exercise. There are excellent cardiovascular benefits from doing aerobic exercise. The usual advice for older adults is to aim for at least three hours of aerobic activity per week, mixing up moderate and vigorous exercise. What is classed as ‘moderate’ or ‘vigorous’ will of course depend on your health, mobility and current level of fitness.
Also known as ‘resistance’ exercise, strength training is increasingly seen as having positive benefits for older people. Experts suggest doing muscle-strengthening activities at least two days a week. Try to mix up exercises that target the legs, hips, arms, back, shoulders, chest and tummy.
So, let’s look at some examples of exercises that you can do, even if you can’t get out to a gym or organised exercise class. First of all, there’s walking. Yes, it’s as simple as that. Walking has been found to have multiple benefits, including reducing the risk of heart disease, stroke and diabetes. If you are able to walk, even for just small distances and periods of time, do what you can.
Next – and this can be fun as well as beneficial – why not get dancing? You don’t need any organised groups to get dancing. Just put on suitable records or tune the radio into a music station and away you go.
If your mobility makes walking or dancing impossible, there are lots of great standing exercises to consider. There’s a great selection of exercises on the Age UK website to look at, including simple but beneficial chair squats and wall push-ups.
For more significant mobility restrictions, chair exercises are also of great benefit. Check out this selection of chair exercises on the NHS website and see if there’s something you would like to try.
Finally, a reminder to exercise safely:
- Push yourself a bit but stop if you start to feel any pain or are lightheaded.
- Get plenty of rest after exercise.
- Stay hydrated.
- Warm up and cool down.
- If you haven’t exercised for a while, and especially if you have health conditions, consult your doctor before starting a new exercise lifestyle.
