Constantly on the move, physically fit and mentally alert – everyone dreams of being able to enjoy life even in old age. However, if you want to stay fit, you need to exercise your strength and endurance regularly. “Climbing stairs becomes more and more tedious with increasing age, the shopping bag seemingly heavier. If you want to counteract this, you should do something for your fitness about twice a week,” recommends Dr. Jürgen Lütticke. “Sufficient muscle strength and a good physical sense of balance are good protection against falls and serious injuries.”
Create good conditions
For physical health, a healthy diet, abstaining from nicotine, drinking alcohol only in moderation, but above all exercise play an important role. Many sports are also suitable for older people, for example swimming, cycling, hiking, walking, cross-country skiing or gymnastics. To improve coordination and balance, for example, dancing and Tai Chi (Chinese healing gymnastics with flowing movements designed to improve balance, endurance and concentration) are recommended. Strength exercises protect against loss of strength and falls. Even people who are in poor health can easily improve their physical constitution without much effort – for example, by taking regular walks.
Improved performance
Scientific studies, including one conducted by the Geriatric Center in Ulm and sponsored by the German Federal Ministry of Health, have shown that seniors who performed light balance, strength and endurance exercises twice a week were able to significantly improve their physical performance. In all, several hundred seniors participated in the research. “The number of fall-related accidents decreased by more than 30 percent. Walking ability and strength were improved in more than 80 percent of the participants,” reports Lütticke. If you want to train your body, you don’t necessarily need a gym to do it; many exercises can easily be done at home. Those who prefer to be physically active in company can join a group. Suitable offers are available, for example, at adult education centers, local sports clubs or from health insurance companies. “Before your first workout, be sure to ask your doctor if there is anything wrong with it,” advises Lütticke. Those who do not have serious circulatory or balance disorders should do something for their fitness.
Four exercises to be fit in old age
To improve muscle strength, exercising twice a week is ideal. The workout should be composed in such a way that arms and legs are strengthened with the different exercises. In doing so, one should slowly increase the number of repetitions. “It is very important that you do not overexert yourself. If something hurts you, you should stop immediately. If you feel sore muscles a day after training, do not exercise again until it has subsided,” says physician Dr. Jürgen Lütticke. In addition to general endurance training, such as walking or cycling, recommended exercises for building strength in senior gymnastics include the following:
Strengthen leg muscles
Stand next to a chair and hold onto the back. With the upper body upright and without bending at the waist, lift the knee as far as possible toward the chest (if you have an artificial hip joint, lift the thigh no higher than horizontal), slowly put the leg back down and repeat the exercise with the other leg. Execution: Two series of ten repetitions per leg, always alternating between left and right leg (so count to 20). To strengthen the exercise, weight cuffs can also be applied above the ankles; one kilo is enough to start with.
Strengthen hips
Stand behind a chair and hold onto the back. Move one leg outstretched to the side without bending the waist or knees. Toes point forward during the movement. Slowly move leg back to starting position and repeat exercise with other leg. Execution: Two series of ten repetitions per leg, always alternating between left and right leg (count to 20). To enhance the effect, weight cuffs can also be applied above the ankles during this exercise.
Strengthen upper arms
Sit upright on the front half of the chair. Grasp the armrests of the chair so that your hands are right next to your torso. Place feet forward.If possible, push the body up with the arms only, stretching the elbows as far as possible. Slowly lower yourself back into the chair, trying to slow down the movement with your arms. Take a deep breath and repeat the exercise. Execution: two series of ten repetitions (with both arms at the same time).
For feet and calf muscles
Stand upright behind a chair and hold onto the back. Push off the floor with your heels so that you are standing on your toes. Slowly return to the starting position until your feet are firmly planted on the floor. Then lift both toes so that you are standing on your heels. Execution: two to three series of ten to 20 repetitions on both legs or ten repetitions on one leg each. Tip: Gradually increase to 20 repetitions. If you find this too easy, try lifting your body weight only on your right or left leg.