When you are in your golden years, you will start experiencing a lot of unpleasant effects. The great thing is, exercising can help you get rid of those. Aside from fun and enjoyment, swimming, rebounding, and walking can keep your blood pumping, make you healthier, and give more strength to your body and mind.
Consequences of Not Exercising
Living a sedentary life has its own set of health complications for anyone.
In a 2019 study reported conducted by the U.S. Physical Activity Council, it was found out that Americans have been living a sedentary life after more than 10,000 individuals were surveyed by their frequency, type of exercise, and level. Increased inactivity has also been shown for people aging 65 years old and above between 2013 and 2018.
Inactivity has a significant effect on seniors, especially on their balance and muscular strength. According to a report by the U.S. Centers for Disease Control (CDC), the musculoskeletal system weakens when there is a lack of physical activity. Seniors may experience a higher risk of falls, lower muscle strength, and a higher possibility of bone loss due to inactivity. It is evident that out of four seniors, one of them would most likely suffer a fall. Thus, an increase of 30% in the deaths of elder Americans due to falls by 2007 to 2016.
The good news is reducing mortality among seniors can be achieved if they have high levels of recreational physical activity, according to the National Institute of Aging.
Just Keep Swimming!
Due to the changes in reaction time, vision, overall muscle mass, and bone density that seniors are experiencing, they are more prone to the risks of falling. In a study, it has been found out that swimming helps reduce the chances of falling among elders.
A study led by Dafna Merom of the University of Western Sydney in Australia was done by surveying 1,700 men aging 70 years old and above to compare the rate of falls and the types of exercise they are engaged in for four years. In the research, men who were into swimming were 33% less likely to experience the risk of falls.
Remember: When you are swimming in a pool, try to avoid one that makes use of bromide and chlorine products for cleaning. These chemicals have harmful side effects. A saltwater pool would be your safest choice!
Bounce Up to A Healthier You with Rebounding
Around 10 million Americans have been reported to have suffered from lymphatic diseases as published by the Lymphatic Education and Research Network. Elder Americans have undergone treatments that have helped them a lot. Rebounding, for these people, is a way to go.
Movement makes it possible for lymph fluid to circulate throughout the body. Exercising, such as rebounding, stimulates muscular contractions. These allow the lymph fluid to move. As a fantastic aerobic workout, rebounding promotes strength training and helps you with balance, blood circulation, and muscle development.
People who have issues with their hips or knees can resort to rebounding for healing. This type of exercise is quite similar to walking, yet it does not put so much stress on your joints. In research conducted by the University of Kentucky with NASA, rebounding with its ability to build muscles has been considered an excellent exercise for astronauts who just came from space.
Since it has a higher level of oxygen uptake and does not require much effort, rebounding has been better than running on a treadmill. One may have an extended time working out without experiencing fatigue.
Rebounding, in a study found in the Archives of Gerontology and Geriatrics, allows people to shift their weight properly and gets them back to the appropriate body position and balance.
Walking Boosts Your Health
This may come out of the ordinary but walking is an essential exercise as you get older. We do this every day and out of habit. But truth be told, it does have lots of health benefits according to various research.
Walking may not be the ideal form of exercise, but surely, it keeps you on the right track. If you are too tired to swim, you can always stroll around your neighborhood every morning or afternoon.
Walking is the foundation that will help you gain balancing and strength building skills necessary for the two other forms of exercise mentioned in this article earlier. Another thing is walking gives you some peace of mind. Depression, anger, confusion, anxiety, and fatigue are reduced if you take a walk, especially in areas with views of nature, as reported by a 2012 Korean research.
Do not feel sad if you realize one day that you are already in your golden years. Celebrate your life and be grateful to your body. Do whatever it takes to make yourself come around. Go swimming, take rebounding sessions, or enjoy the beauty of nature while walking around. As long as these exercises bring benefits to your body, you are doing the right thing.