How to build a balanced exercise routine :
   


Staying active is one of the difficult but very beneficial activity for every age group. Some people have sitting jobs in student or work life. However, coping up with the inactive situations can give you fruits of fitness in old age. It's never to start the exercise regime. There are many forms and theories behind the exercises and combining them can make your exercise routine more interesting along with better health. You must find the activities you enjoy. Some people like to walk, run, hiking, cycling, swimming, weight lifting or sports like badminton. Following are some tips for elders with the balanced plan.

The key is to find activities that you enjoy- based on the four building blocks of fitness. These are:

 
photo credithealth.clevelandclinic.org

1.Balance:

What it is:

It keeps up stability in standing and posture, regardless of whether you're stationary or moving around. Attempt Yoga, Tai Chi, and posture activities to increase balance.

Why it's beneficial for you:

For the better quality of posture, balance and improving your walking. It decreases chances of falling and fear of it.

2.Cardio:

What it is: Uses vast muscle groups in regular movements over some period of time. Cardio exercises get your heart pumping and you may get even a little short of breath. In these type of exercises, one has the freedom to choose walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing as per the age, physical conditions.

Why it's beneficial for you: Helps decrease fatigue and shortness of breath. Gives freedom by enhancing endurance for daily exercises, for example, walking, house cleaning, and errands.

3.Strength and Power training:

What it is:

With the help weight or external resistance from body weight, machines, free weights, or elastic bands we can build up muscle with repetitive motion. Power training is often strength training done at a faster speed to increase power and reaction times.

Why it's good for you:

Strength training helps prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and for balance. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

4.Flexibility:

What it is:

It is about giving your body an extra push with the ability of your body's joints to move freely through a full range motion. Stationary stretches and stretches that involve movement are very helpful and really necessary to prevent injuries to some extent and to keep your muscles and joints in wonderful condition. Yoga is yoga is known for improving flexibility since ancient time.

Why it's good for you:

Helps your body stay adaptable and increases your range of movement for ordinary physical activities such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.

Types of activities beneficial to older adults

Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.

Laughter clubs. Laughter clubs are the groups who get together and laugh for some time to activate the core and other muscles and absorb positivity.

Senior sports or fitness classes. The different form of Zumba, aerobics with beats for elders are also available.

Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends.

Water aerobics and water sports. Working out in water reduces stress and strain on the body's joints.

Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility, and balance, and can be adapted to any level.

Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength.