Aerobic Exercise for Seniors: Reducing Alzheimer's Risk Through Movement
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Aerobic exercise for seniors is a great way to fend off the risks of Alzheimer's. While no amount of exercise can cure the condition, keeping a healthy and active mind and body will help to lessen the impact of the symptoms.
Are you getting enough exercise in your golden years? Studies from the CDC have shown that we need at least 150 minutes of exercise in the second half of our lives. Two and a half hours may not sound like much, but you'll find it more daunting than you expect!
Lincolnton, North Carolina, is the perfect city to spend your retirement, especially if you're a history buff. Our beautiful location puts you in the center of all of America's rich history, from the Revolution to the Civil War.
If you're curious about brain health and fitness, we're here to help. Read on for a brief overview of senior cardio routines.
What Is Aerobic Exercise?
Aerobic exercise is a term you've likely come across. But what sort of exercise is this, and how does it impact your fitness life?
Aerobic exercise for seniors focuses on using repetitive, smooth motions to keep your body active. These exercises are typically low-impact, meaning they'll put less of a strain on your joints, muscles, and bones.
According to the Cleveland Clinic, aerobic exercise is best defined as a motion that exercises a large muscle group all at once. That contrasts "spot exercises" like weightlifting, which target specific muscles.
Some common aerobic exercises are:
- Running, walking, and swimming
- General cardio exercises
- In-place movements like step-lunges
- Meditative stretching and exercising
These exercises are great for senior cardio routines, as they're all low-impact.
Alzheimer's Prevention Through Movement
How do these low-impact exercises interact with a possible Alzheimer's diagnosis? It's simple: the healthier you are, the lower the chance you develop Alzheimer's.
According to the Alzheimer's Society, physical activity and regular exercise help lower your risk of developing dementia by up to 20%. These exercises are closely tied to brain health and fitness, helping you fend off the worst of the conditions.
That isn't to say that exercise makes you immune to such neurological disorders. However, managing to stop the worst of the symptoms or reduce the likelihood of the condition is an enormous boon.
Alzheimer's prevention through movement will improve your physical health as well, helping you to enjoy your life to the fullest. It's the perfect way to improve cognitive health in aging seniors while also encouraging cardio health!
Aerobic Exercise for Seniors
Now that we have a better understanding of aerobic exercise for seniors, what are some senior cardio routines that will help you make the most of your fitness?
To start, let's note that many of these exercises are social or in-class settings. While this is for efficiency, the social setting still offers benefits.
Michigan Medicine states that about 33% of seniors, or roughly 1 in 3, feel lonely or isolated. These groups can help you fend off those awful feelings of loneliness.
If you're curious about group activities, ask us about our activity calendar! We're always planning an event to keep you active, social, and healthy.
Resistance Bands
Resistance bands aren't an exercise, but are instead gear that you'll often use for working out. Resistance bands are large bands that provide resistance to you while pulling on them. Think of a giant rubber band!
These are great for seated exercises. Bands also come in different resistances, so that you can customize while you build your strength.
Resistance band workouts are great for staying active without dealing with the issues of high-impact exercises. Think of it as weightlifting without the danger or issue of the heavy weights!
Chair Yoga
One way you can use resistance bands with your exercises is through chair-focused exercises. Our favorite way is through Chair Yoga.
Many seniors struggle to stay upright and mobile for long periods. Chair yoga is great for people battling limited mobility.
As the name states, chair yoga is just doing yoga while seated. It's easier, safer, and perfect for seniors.
If you're looking for memory care support in Lincolnton, focus on what's available to support your whole-body health. Your community may offer chair yoga classes!
Tai Chi
Tai Chi is a common meditative exercise that highlights relaxation and balance. Similar in intensity to yoga, tai chi uses fluid and steady movements. These gentle movements are designed to help you with a zen-like cardio.
Tai chi is a popular choice in assisted living communities because of its benefits for balance. Improving your balance will help reduce your chance of a fall. It's also extremely easy to customize since you can always shift to a different movement!
Frequently Asked Questions
There's always more to learn when it comes to aerobic exercise for seniors. Here are some of the most frequently asked questions.
How Do I Improve at Aerobic Exercises?
The best way is to keep at it! Improvement will only ever come with practice.
It's reasonable for these exercises to feel challenging at first. Instead, focus on getting the most out of every workout.
How Long Should I Exercise?
According to Healthline, a workout should last about 45-60 minutes per session. That means you'll want about three workouts a week to hit that tally of 150 minutes per week.
There's no shame in skipping a workout, especially if you're still recovering. But remember, your body will need time to recover! You'll do more harm than good by straining yourself through overexertion.
Brain Health and Fitness
Understanding aerobic exercise for seniors means finding the best senior cardio routines that you can handle without harming yourself. Consider light aerobics and gentle cardio exercises to help you with Alzheimer's prevention through movement. Above all else, ensure you're exercising safely!
Here at TerraBella Lincolnton, we understand that there's more to your golden years than a gym room. We're proud to offer you a home with beautiful outdoor spaces just outside of Boger City so that you're never too far from the action. Contact us today to schedule a tour of your new home!