If you won’t or can’t do traditional strength training, here are several unusual exercises that can help you stay fit, powerful and strong as you age.
Hopping in place for twenty to forty reps can help strengthen muscles and bones as well as improves general agility and balance.
Dancing is fun and can boost strength in older people. It can also help build muscles. There are various ways to integrate dance in your life. You can play your favorite songs and dance to the beat or try to enroll in a dance class.
Jumping is a big obstacle for many older people. The thought of jumping is hard when you are worried about tearing or breaking something. However, you need to face your fears. Taking part in a jump training program can improve the functional ability and strength of elderly women.
Playing sports requires you to react and move through various domains and planes. While that makes sports quite risky, it also means that it can build general physical deftness. Soccer, for instance, can improve fat mass, blood lipids, bone density, endurance, sprint time, blood pressure and bone density in mildly hypertensive middle-aged females. Tennis and basketball require good hand-eye coordination, endurance and quick movements.
Tai chi can help improve muscle strength and bone density in in older women and boost torque and muscle strength in older men. It can also prevent decline in lower limb strength due to age in older men. The results of training accumulate across months, so you need to be determined and continue your efforts if you want to use tai chi to improve your strength.
Medicine Ball Slams
Medicine ball slams might be hard, but they’re enjoyable to do. Since you are slamming a strong sphere into the ground, you concentrate on the sensation and forget the effort. Older people don’t get plenty of chances to express the full force of their power. It is liberating and one session medicine ball training session improves stability, postural control and balance. Medicine ball slams can build strength. High speed medicine ball training that includes jumping and a bit of strength training can increase power and muscle strength in elderly women.
Hill sprints are good for people who are suffering from bad knees since hills are gentler on the joints. Running uphill allows you to hit the ground more softly. Hill sprints are actually safer for older people than flat sprints. On the other hand, sprinting should not do it very often. This is because sprints need plenty of recovery time. Sprinting once a week can help boost muscle power in older men. Those who manage to make sprinting work will most likely have stronger bones. Sprinting may also counter the damaging effects caused by aging on glucose regulation.
These are only some of the exercises that you can do to stay fit as you age. Try to incorporate these exercises in your life.