5. Tai Chi
Tai chi is a Chinese form of martial arts using slow, controlled, and low-impact movements that can be practiced easily by seniors. Even those with limited movement can practice tai chi.
Tai chi increases balance and strength, improves cardiovascular fitness and endurance, helps build muscle strength, and improves muscle flexibility. It also aids weight loss and slows the aging process.
A 2010 study published in the American Journal of Chinese Medicine suggests that participation in tai chi may improve the body balance of elderly people, However, researchers noted that more information is needed to determine the extent to which tai chi is more effective than other methods.
Later, a 2014 study published in the Journal of the American Geriatrics Society reported that tai chi training may be a safe and effective therapy to help improve physical function and dual-task walking in very old adults living in supportive housing facilities.
Also, a 2016 study published in the International Journal of Gerontology reports that tai chi exercise has a significant protective effect on fall risk among older adults. Further studies are warranted to develop optimal tai chi training programs (training intensity, duration, frequency, etc.) for older adults.
Tai chi classes for seniors are often available at community centers.
Cycling is a physical activity that elderly people should try doing.
In fact, there is no age at which cycling stops being an option, and anyone who cycles regularly can expect to live longer. This low-impact activity keeps you fit and alert.
It’s good for the heart and the immune system, keeps weight under control, promotes good mental health, and builds strength and stamina. It is the best feel-good exercise that helps fight symptoms of depression, anxiety or high stress.
Riding a bicycle is also an environmentally friendly way to explore the world around you. Now that you’ve retired, take time to explore your local area and get the physical and mental benefits at the same time.