Regular physical exercises are ideal for everyone including the older people. Old people should not just lie in bed or seat the whole day without doing anything. It is high time they embrace the physical and mental activities as it will keep them fit, active and increase their life span.
The following are some of the activities older people can indulge into following activities:
1. Moderate Intensity Aerobic
These are those activities that enable one to extremely hard to break a sweat and raise their heart rate. Older people should set aside at least 150 minutes for moderate aerobic activities in a week. Examples of moderate intensity aerobic activities are walking fast, riding a bicycle on level ground or with few hills and canoeing ballroom and line dancing, doing water aerobics, and playing double tennis and garden activity. These activities are very important as they help the older people remain fit and active.
2. Vigorous intensity aerobic
Vigorous intensity aerobic activities are those that increase your breathing rate and heart rate making it hard to even communicate for long words. This type of activity should be done at least 75 minutes in a week. These activities include jogging or running, attending aerobic exercise classes, swimming fast, energetic dancing, playing single tennis, hiking uphill, riding a bike fast on hilly place and playing football.
3. Balance activities
Older people are at high risks of falling as they struggle in walking; this is because their legs are too weak to support their body as they move. They are therefore advised to focus on balancing activities such as toe walking, backward walking, and heel walking, sideways walking and also standing from a sitting position so as to improve and maintain balance.
4. Muscle strengthening
Some of the muscle strengthening activities are digging, lifting, carrying groceries, tai chi exercises, yoga exercises, calisthenics exercises and exercising with weight machines, hand-held weight or exercise band. Older people should participate in these activities and ensure they have involved the arms, shoulders, chest, back, hips and abdomen. The activities should be done twice a week for effectiveness.
5. Flexibility activities
Older people should also aim at increase flexibility and fitness of their bodies by practicing the flexibility activities such as neck stretching.
6. Brain activities
It is important for the older people to keep their brain active and fit, boost executive function and memory. This can be achieved by practicing the brain activities such as recall exercises playing word games
7. Social activities
Older people tend to me anti-social for varies reason. It is good for them to interact with their neighbors, family and friend more often as this will make them lively and healthy. These activities also starve off effects of depression in old people. Examples of social activities are dancing with a group of friends, playing board games, joining gardening clubs and attending birthday parties
8. Crafting activities
Crafting activities provide entertainment to inactive and depressed old people. These activities promote manual dexterity and also strengthen their hands. Examples of crafting activities are painting, knitting, drawing and crocheting.
9. Group activities
These group activities are important for the elderly as they are able to share life experiences and knowledge with their old mates. These group activities help them appreciate the aging process as well as reduce depression.
10. Recreation activities
It is never too old for the old people to have fun. Old people should ensure they have engaged in fun activities such as outing to parks, playing games, working on puzzles with friends, attending educational trips and adventuring. Recreation activities will increase their metabolic rate and engage them mentally.
It is therefore important for the old people to participate in these activities as they will reduce the chances of suffering from diabetes, heart disease, high blood pressure, cancer, depression and improve the functioning of their body.