Exercises for functional fitness for older adults

Wall push-ups

As per various studies, significant health benefits are seen in adults aged 65 years and older who participate in regular physical activity. Even people with some existing illness can exercise which will definitely improve the condition.

Some of the many benefits of exercising in case of older adults are:

  • Proper exercising also slows the ageing of the brain.
  • Exercising at this age helps to improve your strength and thus stay independent.
  • Exercising adds up to one’s energy level too.
  • Diseases like as diabetes, osteoporosis or diseases related to heart can be to avoided by regular exercising too.
  • It also improves your balance thereby preventing accidental falls.
  • Moreover emotional fatigue, depression or anxiety can also be checked.

The types of exercises you can do are many to choose from. However, it is always better to understand your body and accordingly select them where personal trainers play a very important part.

  • Just as the other name of Aerobic activity i.e. ‘endurance activity’ suggests, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week in order to stay fit for longer time. You can choose to go for brisk walking, jogging, water aerobics, dancing, cycling, swimming or play tennis – there are ample options of aerobic activities.
  • Many such exercises that older adults should do every day to improve strength, flexibility, and balance are Abdominal Contractions which will help to increase strength in the abdominal muscles.
Abdominal contraction exercise
Abdominal Contraction Exercise – improves strength, flexibility, and balance.

 

 

  • You can do Wall push ups to increase the strength in the chest and shoulders
Wall push-ups
Make your chest and shoulder stronger with wall push-ups!
  • Toe taps are good for strengthening the lower legs and Heel raises are important to strengthen the upper calves. On the other hand, knee lifts strengthens the thighs and the Ankle rotations strengthens the calves.

 

  • Another very important thing for older adults is Balance Boosters. It is very common that accidental falls leads to injury for many elderly people. To avoid such situations, you should incorporate balance exercises in your exercise regimen. Doing balance exercises, such as Shifting Weights or Single leg balance or Tai chi orYoga will make it easier to walk on uneven surfaces without losing balance.

However, it is always advisable to talk to your doctor if you have any chronic health condition or even any symptoms before starting a physical activity program.

So cheers to long and healthy living with functional exercising!

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FUNCTIONAL FITNESS

Functional fitness exercises

In the first place, it is very important to understand that, we need to train for life and not for events. Functional fitness is all about training ourselves to build a stronger body for our everyday activities. This fitness cum weight loss program is a bridge between personal training and physical therapy.

How we benefit from Functional exercises :-

  • Strengthen muscles – The target of functional exercises is to strengthen various muscle groups of our body. When our muscles are strong, it improves the overall physical stability and thus helps us to perform daily activities with minimum risks and greater ease.
  • Brings in balance and coordination – Functional exercises include various exercises like single leg balance exercises, lunges, step-ups etc all of which trains our body to balance and coordinate and thereby create a synergy within our body.
Functional fitness exercises
Functional fitness – improves balance & coordination

 

  • Good posture – We all fall prey to bad postures through our day to day activities. People with desk bound jobs often suffer with spinal issues. Functional fitness exercises are a solution to such bad posture problems.
  • Improves muscle memory – Functional fitness involves repetition of same exercises in few sets which boosts our muscle memory as they exercise our brain too.
  • Core strength and stability – Functional fitness exercises like crunches helps to strengthen our core and in turn betters our spine too.
Functional Exercises
A strong core means ownership of power, strength and stability

 

  • Power – Functional exercises focus on both upper and lower body. Multiple reps of exercises like push-ups, squats, bur pees helps to develop total body strength and power. This further helps us to move quickly in real life activities.
  • Reduces joint pains – Functional fitness helps the body to get back to basics i.e back to the form it is designed to move and perform. These exercises are very beneficial for chronic joint pains in back, neck or knee.
Goodbye to joint pains with functional fitness exercises
Do functional fitness exercises today and forget joint pains of tomorrow!

 

So, the idea is to stay fit year-round. Personal trainers teach these functional exercises which helps to train the muscles and prepare them to perform daily tasks proficiently. So get in touch with the right weight loss trainer or bodybuilding trainer  and get more functionally fit!

Tags :- Fitness Trainer Singapore , Personal trainer Singapore , Freelance personal trainer Singapore , Fitness classes Singapore

 

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