5 expert tips for seniors to exercise safely at home

健身专业人士同意：任何运动都是对老年人的良好锻炼。而且，由于虚拟选择在大流行期间激增，对于那些衰老的人来说，除了时间和精力之外，几乎没有投资的人比以往任何时候都多。

1.创建一个安全的环境

From yoga to weight training, setting up and storing equipment properly is essential, says Dr. Amy Lo of the Hinda and Arthur Marcus Institute for Aging Research. The Harvard Medical School instructor recommends that any senior exercise regime starts with walking—but because瀑布是衰老的最大危害之一，，，，it’s important to eliminate any potential for trips and spills.防风雨垫家里的阈值(内外with designating a place to put wet and slippery shoes) are a must. Lo also says shoes with good tread and support should be tops on anyone’s equipment list.

The owners of Simply Fit & Fun say finding a well-lit, non-slip surface in one’s home is the first step to a great workout. The Massachusetts-based studio expanded its虚拟现场课程and playback options for at-home workouts suitable for all age groups during the pandemic. While many of their classes require minimal equipment (or common household items), having a designated storage space will prevent tripping on pilates balls oryoga mats，，，，say Stefanie Sweeney and Danielle Ampolos.

2.无需购买很多设备

There are plenty of ways seniors can get a good workout at home with minimal equipment, says Cody Sipe, physical therapy professor and co-founder of the Functional Aging Institute. However, he does recommend a set of可调节的哑铃。

“They’re easy to use and take up little space,” Sipe says. “People go out and buy the 3-pound weights, the 5-pound weights, and don’t progress beyond that because they have to buy another set. You want something so you can go beyond your current capabilities and have room to develop.”

教授还建议使用阻力带或试管。他说，他们“便宜，轻便，便携式”。“即使是高级运动员也使用这些。”

阻力带用于某些简单的FIT例程中，但讲师通常会推荐很多DIY选项，包括使用纸巾代替乐队。“或者，如果您没有重量，则可以抓住汤罐，或者在Barre期间握住台面，或进行伸展和平衡练习。您可以抓住很多枕头和垫子，练习瑜伽和正念，”安波洛斯说。“或者，您只需使用厨房椅子作为抵抗力和支撑而进行全身锻炼。”

3. Focus on strength and power exercises

Sipe and Lo同意 - 只需简单的椅子就可以完成很多工作。Sipe的最佳建议是椅子坐姿，他说，老年人需要专注于下半身或全身运动与上半身。他说：“较大的肌肉群的力量和力量会带入功能 - 平衡，流动性，认知功能，心脏健康。”蹲andlungepatterns, anddeadlift他说，这些类型的锻炼维护或建立爬楼梯，下厕所或从地板上站立的能力。

对于可能不那么流动的老年人，LO建议太极拳，因为坐着时可以进行许多练习。她说：“任何运动都是好运动。”“无论您做什么，您都将更多的钱投入您的健康银行。”

4. Mental health is just as important as physical well-being

专家说，运动对人的身体健康也同样有益于他们的心理健康和认知功能。为了满足成员在大流行期间弥合身体和情感的锻炼需求，简单的福祉和乐趣开始提供虚拟的正念课程。Ampolos说，具有拉伸和冥想的低级瑜伽适用于任何年龄。

Lo cited numerous studies showing a降低痴呆症的风险and焦虑或抑郁among seniors who are more active, and recommended that those aging in place “find their fun.” “When you enjoy something, you’re more likely to stick with it,” she says.

Lo says that seniors with dogs to walk not only benefit from companionship, but the opportunity that comes with a commitment to get outside and exercise. Finding a partner to chat with during a stroll has emotional and physical benefits, she says, as research has shown that when seniors multitask—i.e., walk and talk—it’s more likely to sharpen their cognitive abilities. Lo is also a fan of activities that incorporate music, like dancing. “Music has been shown to改善情绪- 您甚至可以在厨房里播放一些音乐，然后转到它。”她说。

5.所有能力都有高科技和低技术选项雷竞技raybet竞猜

一种聪明的扬声器通过简单的语音命令播放音乐变得容易。这样的assistive technologyalso includes options to set alarms for exercising or drinking water, and source workouts via a smart TV and YouTube, says Lo. Some seniors find motivation working out virtually with a celebrity or even their grandkids, she says.

但是，据卢称，即使是精通技术的高级人员，还有其他选择。雷竞技raybet竞猜当地高级中心经常赞助步行团，SilverSneakersprogram includes free virtual and in-person classes through most Medicare plans.

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