Good Lifestyle

As you get older, exercise can pass your body through the spinner in a way that you could probably not imagine in your youth. However, experts say that by keeping your fitness routine after the age of 60 Health and longevity . By exercising at a moderate intensity for just 150 minutes per week - Or a little more than 20 minutes a day - higher adults reduce their risk of chronic diseases such as type 2 diabetes, cardiovascular disease and certain types of cancer. Overall, this is associated with a reduced risk of all causes, explains the centers for Disease Control and Prevention (CDC). However, not all exercise schemes are created for the whole of more than 60 - some are particularly beneficial while reducing the risk of injury. Read the rest to discover the nine fitness classes you need to try, according to health and fitness experts.

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The 9 best fitness lessons if you are over 60 years old

1. Yoga

While the CDC says that a moderate to vigorous cardiovascular exercise should be the backbone of your fitness routine, the health authority also notes that it is important to incorporate equilibrium construction activities. AE0FCC31AE342FD3A1346EBB1F342FCB

Tyler Lowe , The Sports and Exercise Rehab Therapist behind the well-being company Love life , recommends taking yoga lessons to acquire these essential skills, which you can then practice between home lessons.

"Yoga is an excellent choice for the elderly because it can help improve flexibility, balance and strength. It is a low impact exercise, which means that it is soft for joints," said -Al.

Deniz Efe , founder and owner of Fitted fitness , should that yoga offer serious advantages to the elderly who wish to get in shape while minimizing joint pain and discomfort.

"Low impact forms such that Hatha Yoga places focus on stretching and breathing exercises as opposed to intense cardio training which can tax aging bodies. Health, "said efe Better life .

2. Pilates

Another low impact exercise, Pilates can help you build balance, flexibility, etc. Take a course to learn the strings not only will provide you with the right equipment for Pilates, but also a clear understanding of how to nail your movement exercises.

"Similar to yoga, Pilates can help improve flexibility and strength, but with a stronger accent on the strength of the heart," explains Lowe. "A strong nucleus can greatly benefit the elderly by improving posture, balance and stability, by reducing the risk of falls."

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3. Bike

Entering your sixth decade does not necessarily mean that it is time to slow down - there are still a lot of safe exercise lessons that will put your physical form to the test. In particular, bicycle classes are a great way to burn fat, strengthen strength and increase your coordination and balance.

"Cardiovascular health is important at all ages, but one of the advantages of interior cycling is that it is mild on the joints," said Matt Claes , founder and head coach for Weight loss made practical . "This type of exercise lesson can be particularly ideal for people who only get back to exercise. Then, as you become stronger over time, you can also consider more intense options."

4. Airon

For a complete and complete training that sends your cardiovascular health, try a rowing course, suggests CLAE. "The advantages of rowing courses are similar to interior cycling, but you also get more training in high body muscle."

The CLAA add that in addition to the advantages of health and your cardiac longevity, this exercise can also help preserve the strength of adhesion, which "facilitates the conservation of something to avoid falling".

In fact, a 2019 study published in the journal Clinical interventions in aging reveals that grip strength is in fact a key indicator of broader health, in particular an improvement in the function of the upper limbs, the bone mineral density and cognition, as well as a reduction in the risk of fractures, depression, sleep problems and diabetes.

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5. Water aerobic

Another excellent way to advance your heart rate at any age. But Lowe says it is a particularly beneficial cardiovascular activity for the elderly.

"Aerobic or Aqua Fitness aerobic courses offer a dynamic environment that reduces stress on joints, making it an ideal choice for the elderly, especially those with arthritis or joint pain. recount Better life .

EFE adds that because you are in water during class, the risk of slipping or falling is considerably reduced. This makes it a good option for anyone who has undergone past injuries of this type, or that has noticed balance problems.

6. Force training

During your young years, you may have struck the gymnasium for a solo strength training session. However, experts say that the elderly may want to take a course to refine their skills.

"It is important that these classes are guided by professionals to ensure the right shape and prevent injuries," notes Lowe.

The sports therapist adds that strength training can help compensate for a natural decrease in muscle mass, which occurs fluently with age. "Lifting light weights or using resistance bands can increase resistance, improve bone density and improve balance."

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7. Tai Chi

For an exercise lesson that can make you move at any level of fitness, think of Tai Chi. By focusing on slow and controlled movements and deep breathing, practice is often called "moving meditation", explains Lowe.

EFE says that Tai Chi is an excellent class for people over the age of 60, as it can help strengthen balance and flexibility without the risks of higher impact exercise.

"The low impact nature of the Tai Chi makes the perfect choice for the elderly who do not want to put too much pressure on their joints or their risk injuries. The more, with its meditative elements, the tai chi can help cultivate Mind consciousness and to improve mental mind. Well-being, ”he says.

8. walking groups

Walking is a great way to work around 150 minutes of weekly exercise. THE CDC underlines It does not only work a great way to improve your cardiovascular health, but even a ride Or a comparable exercise can improve sleep, memory, ability to think and learn and symptoms of anxiety.

"Walking is a simple and accessible form of exercise that can considerably benefit cardiovascular health. It helps maintain mobility and independence, improves balance and coordination and is soft for joints," explains Lowe.

Although you can certainly harvest the health benefits of walking alone, join a walking group or a class "adds a social element, which can stimulate mental well-being", he adds. A group executive can also encourage you to set goals and remain responsible for your new walking regime.

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9. Chair aerobic

At 60, you can always feel like fitness world is your oyster. However, if your physical capacities change over the years, keep in mind that there are still certain classes - such as chair aerobic - which are likely to meet you at your level of fitness.

"Chair aerobic lessons are an excellent option for those who may not feel comfortable standing and exercising due to physical limitations or injuries," said EFE. "These classes always provide a complete body training with a minimum impact on the joints while allowing participants to modify the movements ensuring that they remain safe while benefiting from the exercise regime."

Make sure you talk with the instructor to share specific limitations with which you could face so that they can change training according to your particular needs.