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Healthy Eating and Exercise

Exercises You Can Do at Any Age

We have written extensively about the importance of exercising. Regular exercise has numerous benefits for physical and mental health, including reducing the risk of chronic diseases like diabetes and heart disease, improving bone density and muscle strength, and boosting mood and cognitive function.

The great news is it doesn’t have to be strenuous. You can reap the benefits of exercise at any age. What matters is that you get moving.

Walking

This is one of the easiest and most accessible exercises for people of all ages. According to the Centers for Disease Control and Prevention (CDC), brisk walking can help reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. The Mayo Clinic suggests that walking can help maintain a healthy weight, strengthen bones, and improve balance and coordination. Walking can be done anywhere and anytime, making it a great exercise for everyone from children to seniors.

Strength training

Strength training is important for maintaining muscle mass and bone density, which can help prevent falls and fractures as you age. The Mayo Clinic recommends strength training exercises such as weightlifting, resistance band exercises, and bodyweight exercises. Strength training can be done at home or at a gym, making it a versatile exercise option. They also have a series of videos to show you the proper technique for all types of exercises.

If you don’t have weights or exercise equipment, a full milk jug weighs 8.5 pounds, which you can curl to strengthen your biceps. Use your kitchen chairs to do tricep dips. You can do resistance exercises by holding the end of a towel in each hand and pulling. Also, hold a broom behind your shoulders and do twists at the waist.

Yoga

Yoga is a low-impact exercise that can improve flexibility, balance, and coordination. It can also help reduce stress and anxiety. Yoga is a gentle exercise that can be done at any age and can be modified to suit different abilities. Better yet, you don’t need a gym membership to get started. YouTube is home to thousands of free video classes for every age.

Cycling

Most people see cycling as an intense activity done with special outfits on bikes costing thousands of dollars. It doesn’t have to be like that. At its most basic level, it is a low-impact exercise that can be done outdoors or indoors on a stationary bike. It is a way to improve cardiovascular health, reduce the risk of chronic diseases, and increase muscle strength.

Tai chi

Tai chi was developed as a martial art but has evolved to become a gentle exercise that combines slow, flowing movements with deep breathing and meditation. Tai chi can improve balance and flexibility, reduce stress, and increase muscle strength. Tai chi can be done at any age and is particularly beneficial for older adults who may be at risk of falls. You can find free, outdoor lessons for beginners here.

Dancing

You don’t need to know any steps to dance. You just need to let the music move you. Better yet, anyone can dance. It promotes cardiovascular health, increases muscle strength, and improves balance and coordination. As a social activity, it’s also a great way to connect with others.

Swimming

Swimming is a low-impact exercise that is gentle on the joints and is recommended by both the Mayo Clinic and American Heart Association. It can improve cardiovascular health, increase muscle strength, and improve flexibility. Swimming can also be a fun activity for all ages, making it a great exercise for families to do together. Click here to find community pools in your neighborhood. The YMCA of Los Angeles also offers water exercises classes, swimming lessons, and “Open Swim” lanes.

Helping You Get Healthy

AltaMed can help you determine the best exercises for your lifestyle. Contact your doctor if you have a serious health condition like heart disease, diabetes, arthritis, or high blood pressure, or if you’ve recently had cancer treatment. Call us at (888) 499-9303 to make an appointment.

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Exercises You Can Do at Any Age