FITNESS & EXERCISE Easy Does It


Stewart McGinn, Managing Director at Baycroſt Care Homes, shares six low- intensity workout tips that are perfect for the health and wellbeing of elderly individuals.


Maintaining an active lifestyle is essential at all stages of life. However, as the body becomes more fragile in older age, high- intensity workouts aren’t always suitable. Low-intensity workouts,


therefore, can be an excellent option for


the elderly, as they provide numerous health benefits without putting excessive strain on the body.


WALKING Walking is an essential low-impact exercise that offers a range of health benefits. It helps maintain cardiovascular health, lowers the risk of chronic diseases, and can boost mental wellbeing.


Encourage seniors to take regular walks, ideally in natural settings like parks or places with flat terrain. Starting with shorter durations and gradually increasing the time and distance can make it more manageable.


CHAIR EXERCISES Chair exercises are perfect for elderly individuals who may have limited mobility or balance concerns. These exercises strengthen muscles and improve flexibility without putting strain on the joints.


Exercises such as simple seated movements, such as leg liſts, seated marches, and seated side leg raises, can be done with the support of a sturdy chair. These exercises can be done at home or in a group fitness class.


WATER AEROBICS Water aerobics provides an excellent and fun, low-impact workout. The buoyancy of water reduces stress on joints while offering resistance, making it ideal for elderly individuals with joint pain or arthritis.


Look for local pools or community centres that offer water aerobics classes designed for seniors. These classes are


oſten led by experienced instructors who tailor exercises to individual needs.


TAI-CHI Tai Chi is a mind-body exercise that promotes balance, flexibility,


and mental clarity. Its slow, flowing movements and deep breathing exercises can help seniors improve their physical and mental well-being.


Seniors can join Tai Chi classes specifically designed for their age group. These classes emphasise proper form, deep breathing, and relaxation techniques.


RESISTANCE BANDS Resistance bands offer a versatile way to build muscle strength


without the need for heavy weights. They are excellent for toning and strengthening muscles in the upper body.


Seniors can incorporate resistance band exercises into their routine. Simple exercises like bicep curls, shoulder presses, and seated rows can help improve muscle tone and function.


YOGA AND STRETCHING Yoga and stretching exercises promote flexibility, balance, and


relaxation. They are especially valuable for seniors in maintaining joint health and reducing stiffness.


Seniors can participate in specialised yoga or stretching classes designed for their needs. These classes typically include gentle poses and stretches that can be modified to accommodate various abilities.


Incorporating a combination of these low-intensity exercises into an elderly individual's routine can provide a well-rounded fitness programme. However, it's crucial for seniors to consult with a healthcare professional or fitness expert to ensure that exercises are safe and suitable for their specific health conditions and fitness levels.


Gradual progression and consistency are key to reaping the full benefits of these low-intensity workouts while ensuring safety.


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