In-home soft workouts for people above 50 – Times of India

Staying active is important at any stage of our life, but it’s especially important for those above 50. As we age, our bodies go through changes that require us to change our exercise routines. Soft workouts, which are gentle on the joints and muscles, can help maintain fitness without the risk of injury. Here are some of the best in-home soft workouts for people above 50.

Yoga goes a long way

Yoga is an excellent low-impact exercise that enhances flexibility, balance, and strength. For those above 50, gentle yoga routines can be particularly beneficial. According to a study published in the International Journal of Yoga, practising yoga can improve physical and mental health in older adults. Gentle poses, such as cat-cow stretches, seated forward bends, and gentle twists, can help keep the body flexible and reduce the risk of falls.

Exercising on the chair

Chair exercises are perfect for those who might have limited mobility or balance issues. These exercises can be done while sitting or using a chair for support. A study published in the Journal of Aging Research found that chair-based exercises can improve muscle strength and endurance in older adults. Simple routines such as seated leg lifts, arm circles, and seated marches can provide a full-body workout without straining the joints.

Walking at a pace

Walking is one of the simplest and most effective forms of exercise. Walking in place at home can be a convenient alternative when going outside isn’t possible. The American Heart Association recommends walking as a great way to maintain cardiovascular health. A study published in the Journal of Geriatric Physical Therapy found that regular walking can help improve heart health, reduce blood pressure, and maintain a healthy weight in older adults.

Lifting light weights

Strength training is essential for maintaining muscle mass and bone density as we age. Using light weights, resistance bands, or even household items like water bottles can be effective for strength training at home. Try not to lift more than 1-5 kilograms of weight. According to a study in the Journal of Strength and Conditioning Research, older adults who engage in regular strength training can see improvements in muscle strength, bone density, and overall physical function. Exercises like bicep curls, shoulder presses, and leg lifts using light weights can be easily done at home.

Doing some stretches

Stretching is significant for maintaining flexibility and preventing injuries. Regular stretching routines can help reduce muscle stiffness and improve range of motion. A study published in the Archives of Gerontology and Geriatrics showed that stretching exercises can significantly improve flexibility and mobility in older adults. Gentle stretches such as calf stretches, hamstring stretches and shoulder stretches can be done daily to keep the body flexible.