Simple Fitness Solutions for Senior Women

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It’s important for women to work on staying fit at any age, but even more so for the elderly because they are at higher risk of developing serious complications. Your aging loved one will be happy to hear she doesn’t have to work too hard to get into better shape, and Caledon in-home elder care experts have some suggestions to get her started.

Do Cardio Workouts

Heart disease is the leading cause of death among older women. One way women can reduce their risk of heart disease is through regular aerobic exercise. A cardio workout involves any form of activity that utilizes large muscle groups and elevates the heart rate. Older women should consider low-impact cardio workouts like walking, dancing, swimming, and water aerobics to prevent putting excess strain on the joints.

Focus on Strength Training

Strength training is essential in maintaining bone and muscle mass after menopause. A significant decrease in bone mass can lead to osteoporosis and a higher risk of bone fractures. Strength training involves repetitive motion using weights or resistance. The increased muscle mass may also make it easier for your loved one to get in and out of a car or perform household chores independently. Your loved one can incorporate strength training into her workout by exercising with a light pair of dumbbells or ankle weights. She can even use soup cans from the cupboard if weights are not available.

Build Flexibility

Estrogen is believed to have anti-inflammatory properties. As estrogen levels decrease during menopause, many women experience an increase in joint pain and stiffness. Stretching exercises can help keep joints and muscles flexible and alleviate postmenopausal pain and stiffness. Yoga is a low-impact form of exercise that can help women stay limber well into their senior years.

Increase Balance

Balance exercises can help older women enhance their posture and quality of walking. Increased core strength can also reduce their risk of falls and fractures, a frequent cause of hospitalizations and nursing home admissions among seniors. Martial arts techniques like tai chi use movements that build both balance and strength. Many community centers and YMCAs offer tai chi and similar classes specifically geared toward senior women.

Many seniors find it easier to get in shape if they have someone to help and encourage them. If your loved one needs assistance with exercise, reach out to Home Care Assistance. Our caregivers are available around the clock to help your loved one stay fit and assist with many other important tasks. For more information on the live-in and respite home care Caledon, ON, seniors count on, call one of our qualified Care Managers at 905-951-8885 today to schedule a no-obligation consultation.