As we age, our bodies change. Therefore, physical activity becomes more and more important. To be able to maintain and improve your quality of life, you need to be participating in some type of exercise routine. While there are plenty of options, three activities stand out as especially beneficial: swimming, cycling, and walking. These low-impact exercises are gentle on the joints while providing numerous health benefits. Let’s dive into why these activities should be a part of your exercise routine.
Swimming
Swimming can be seen as one the most beneficial ways to exercise for seniors because it works all the major muscles in the body. Whether you decide to do laps or float around in the water, your body is working. Additionally, participating in exercise within the water takes pressure off of the joints – helping people who have conditions such as arthritis or osteoporosis exercise with less discomfort.
Benefits of swimming include:
- Low Impact: The buoyancy of the water takes a load of off your joints and can help you maintain bone density.
- Full Body Benefits: The act of floating and swimming not only strengthens many major muscles in your joint; but opens up your joint mobility and improves your body’s flexibility as well.
- Improves Cardiovascular Strength: By swimming or doing any type of movement in the pool you are using the water as resistance which strengthens your heart and lungs and improves circulation.
Cycling
Cycling is another non-weight bearing type of exercise that improves your body’s strength, cardiovascular system and mobility. Whether you enjoy cycling indoors or outdoors, there are plenty of benefits included in the activity.
Benefits of cycling includes:
- Increased Leg Strength: The motion involved with cycling encourages muscle growth in all major muscles in your lower body.
- Improves Joint Mobility: Cycling increases your range of motion in the hip, knee and ankle joints; which are used for daily living activities. Keeping these 3 joints in particular mobile improves independence.
- Low Impact: Cycling is easy on the joints because it’s a non-weight bearing exercise. It’s an ideal way to exercise for seniors who may have joint pain or arthritis, as it allows you to get a full-body workout without the stress of high-impact activities.
Walking
Walking is one of the most accessible types of exercises out there because you don’t need access to a gym membership and equipment. Older adults can greatly benefit from walking because it is easy to change the intensity by moving faster or slower as needed.
Benefits of walking includes:
- Improved Joint Health: Walking is a weight-bearing exercise therefore seniors in particular gain and maintain a lot of strength when walking regularly.
- Improves Balance and Coordination: Walking is one of the best ways to maintain balance and coordination. Improving your balance and coordination also greatly reduces the risk of falls.
- Mental Health Benefits: Walking, especially outdoors, releases hormones in your body that ultimately improves your mood. Studies also show that the release of these hormones can improve symptoms of anxiety and depression.
Overall, maintaining an active lifestyle, especially over the age of 70, benefits quality of life greatly. With swimming, cycling and walking in particular, you will see benefits such as improved muscle strength, better stamina, larger range of motion of your joints, less arthritis discomfort and even improved mental health! These activities not only keep you physically fit but also contribute to a happier, more fulfilling life as you age.
Written By: Shaquelle Thomas, Registered Kinesiologist and LivingWell Coordinator at Delmanor West Village
