1 7. Dance
You do not have to follow the official program to move your body. Turn on music that can play grooves Free playlist of Jazzercise. Studies have shown that dances of all styles can increase balance, muscle strength and endurance. Even attempts to learn everyday cans Create a new path to the brainEmily Newlands, a certified jazz instructor.
In one study, researchers compared the advantages of endurance and flexible exercise programs for 18 weeks with dance programs that teach new daily life every week. Both groups increase the amount of brain hippocampus, which is easy to decrease age, while dancers have grown further in the sub -regions associated with. Neuron growth.
NEWLANDS said, “This does not mean that you should be a good dancer, just that you just want to follow you.
1 8. Grab free or inexpensive equipment
Is there no home gym? are you okay. Everything you need for effective exercise is weight, but you can take it to the next stage at a low cost of some inexpensive free weight. 5 pounds of dumbbells are $ 13 online.
NEWLANDS says, “You can do a lot of work with a legitimate dance heart and free weight.” So if you try to buy it once, I will say that it will be. ”Her second Pick: The resistance band is often sold in five sets and it can cost less than $ 10.The seven best arm exercises are attempted to make them stronger.
But you may not have to open your wallet. Check your neighbors. purchase If it’s not a treadmill, a group of free weights of the infectious disease age of others may need a new house.
1 9. Please supervise household chores
Sweep, wash your dishes, and take out garbage. It is important for all movements. Eventually, 150 pounds of the elderly who clean the house for 20 minutes are burned more than 100 calories.
But Dipietro can maximize these benefits through several adjustments, Dipietro say. If you are standing next to the sink, put a pillow under your feet to increase the balance. If you are wiping your teeth, you say “the heel is a slam” to lift the toes and support the bone density. The vacuum cleaner tie a vacuum cleaner to step on the obstacles to increase the unique functions or increase the sensation of where the body is in space. Dipietro explains that “better in processing and reaction time” that helps to prevent falls by doing all of these tasks.
Pickleballs are simple, make movements fun, social, and keep the brain.
Jared Oriel
20. Pick up the pickleball
Pickleball has been the fastest growing sport in the United States for several years, and the elderly are leading the trend for this. AARP’s sports guide (tennis, badminton, racket ball and table tennis mashup) -Cickleballs are simple, sports, fun, social, and keeping the brain. Review of 2023 research Psychology I found it Pickleball performance It was related to the welfare of the elderly, the satisfaction of life, depression, stress and happiness.
Paddles are usually less than $ 100 and outdoor coats are often free. Use the website Pickle head Find a place where you can play near you and where you can play with people.
If you are too passionate but you are not enough, you may be injured, but the advantage of the entire exercise tends to pay overall. Dipietro, like a new effort, is “easy to start and construct there.” People tend to motivate them when they see improvement.
21. Activate your commute
If you drive to your home, church, pharmacy, or friend’s house, consider how to build more movements, such as parking and walking to your destination. “People often say, ‘You don’t have to pay 40 minutes round -trip exercise after all the parking meters,” she says. “It’s really cool.”
Maybe you are already on a bus but you can stop early. Perhaps you can usually take the elevator to ride the stairs when you cut the elevator. Bryant says: “Many communities have bicycle sharing programs or cheap used bicycles. It starts with a flat and traffic area and develops confidence over time.”
In a better way, find a non -profit organization in your area. Bicycle New YorkIt offers hundreds of classes and programs that make adults more capable and competent.
2 2. Adoption or nurture dogs
The privilege of dog ownership is more than a loyal friend. Bryant said, “The dog naturally encourages more movements. A dog with a dog Walk an average of 22 minutes per day than the non -pointed owner of similar population statistics. Dog parents were generally 12 % more active.
In addition, playing FETCH with FIDO improves flexibility and response time, and dog companions can reduce stress, improve social interactions, and provide a sense of purpose, Bryant adds.
“Even if a dog is fostered for a short time, it can support someone’s daily life by supporting animal shelters,” he says. Lower Story option: Ask your dog’s neighbors if you can take a walk on a shit.
2 3. Please join the team
Did you like softball when you were young? Was it a Trackstar in your teens? What is the university’s sports lovers? Many team sports clubs provide food to the elderly. that National senior game, First of all, it is an annual competition for more than 50 people in sports, including tennis, power lifting and corn holes.
Meanwhile, local “master” groups tend to organize training sessions and competition in sports over 35 years from water polo to wrestling. (DIPIETRO is playing in the local master field hockey team.) While many organizations claim to participate, some include recreation costs and practices in the gym (again can be exempted from a program like a silver sneaker).
2 4. Or group
If you want the team’s comrades, but not the competitive advantage GropperTissue that promotes friendship for hobbies, including bowling, pickleball, golf, even art and crafts. Member qualifications are included in many health plans, including Medicare. To see less official group activities, search Facebook class or Event Bright For free or low cost Get-getogethers for mutual benefits. You can find gaggle Outdoor swimmer In Southern Delaware, A Mobility and exercise class Singing and Movement Session for San Diego’s older or older who exceeds zoom. Bryant said, “Finding an exercise friend can add motivation and friendly responsibility.
2. Try Tai Chi or QIGONG
Yoga’s virtues are well advertised, but Tai Chi and Qigong offer similar benefits. Bryant said, “The ancient Chinese practice, which is defined as a combination of exercise, breathing and meditation, said,“ It is suitable for reducing balance, flexibility and stress, and is often available in parks or community centers. ”
One study has been published Zaemagi Tai Chi found that it could reduce falls among the elderly. 50 % or more. Another analysis shows that the practice not only improves physical and cognitive health because blood flows, but also “memorizing exercise” and “paying attention to meditation” is effective in the brain. TAI Chi also showed that it raised mood and prevented pain.
Find your close class American tai chi and qigong associationIt is also provided Free online courseTo start. You can also try to introduce AARP’s Tai Chi with a fitness expert Kathy Smith.
