How should older adults exercise?
Sep 24, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Older adults can exercise through activities such as walking, tai chi, Baduanjin, light strength training, balance exercises, and swimming. When engaging in daily physical activity, seniors should choose low-intensity, low-impact exercises that suit their individual abilities, maintain a regular exercise routine, pay attention to their physical condition, and avoid overexertion.
In general, older adults can exercise through activities such as walking or slow-paced walking, tai chi or Baduanjin, light strength training, balance exercises, and swimming. If any discomfort occurs, medical advice should be sought promptly. Specific details are as follows:
1. Walking or Slow-Paced Walking
Walking or slow-paced walking is a low-intensity, low-impact aerobic exercise suitable for older adults. It helps improve cardiovascular and pulmonary function, promotes blood circulation, reduces joint stress, and helps prevent osteoporosis and muscle atrophy. It's recommended to choose flat routes with fresh air and walk for 30 minutes to 1 hour daily, adjusting speed and distance according to individual capacity.
2. Tai Chi or Baduanjin
Tai chi and Baduanjin involve gentle, slow movements that emphasize both internal and external cultivation. These practices not only enhance flexibility but also regulate breathing and promote blood and energy circulation, helping to reduce anxiety and improve sleep quality. Older adults can practice 1–2 times daily, with each session lasting 20–30 minutes.
3. Light Strength Training
Moderate strength training helps increase muscle strength, boost basal metabolic rate, reduce age-related muscle loss, and prevent falls and other accidents. Resistance bands, light dumbbells, or body-weight exercises such as wall push-ups and seated leg lifts can be used. Perform 2–3 sessions per week, each lasting 10–15 minutes.
4. Balance Exercises
As people age, balance tends to decline. Practicing balance exercises can effectively prevent falls and improve safety in daily life. Exercises such as standing on one leg, standing with eyes closed, or walking in a straight line can be performed for several minutes at a time, gradually increasing difficulty.
5. Swimming
Swimming is a full-body, low-impact activity that places minimal stress on joints, making it suitable for most older adults. Seniors can swim slowly or walk in shallow water, exercising 2–3 times per week for 20–30 minutes per session.
When engaging in daily exercise, older adults should choose low-intensity, low-impact activities suited to their individual needs, maintain regularity, and pay attention to their physical condition to avoid overexertion.
