As you might know, exercising is incredibly beneficial for your physical and mental health. But did you also know that exercises can help you maintain your independence, especially if you are in your golden years? But what exercise can best benefit you as an active adult living in Chipley, TX? Well, read on to find out the best few exercises to maintain your independence in Chipley, TX.
Strength and Aerobic Exercises
A combination of aerobic and strength training has been determined to be the most effective recipe for boosting cognitive function in research after study. In a 2010 research, Liu-Ambrose discovered that individuals who trained once a week improved their cognitive abilities by 11%, while those who trained twice a week improved by 13%.
In fact, another study, published in 2012, discovered that twice-week resistance exercise improved attention and memory function in 70 to 80-year-olds with Mild Cognitive Impairment. Resistance exercise twice a week, can also not only prevent the decline but, in some situations, create an improvement. Not to mention, such strength and aerobic exercises can also reduce the risk of falling.
Improving Your mood
Even though you are facing the obstacles of aging, knowing that you can contribute to the solution improves your attitude. And living an empowered life inspires you to be optimistic and healthy.
Exercise also boosts endorphin levels, which are natural mood boosters. Aerobic activity, such as riding a bike, walking, or jogging, can lessen your risk of depression or its symptoms. Weightlifting and other forms of strength training are also effective.
Improving Your Sleep
Sleep is essential for good health. Exercises can help you fall asleep faster and deeper, resulting in healing benefits and a refreshed feeling when you wake up. Aerobic or cardio workouts such as jogging, bike riding, lap swimming, or brisk walking can help.
Resistance workouts, such as lifting weights or utilizing resistance bands, are also good. Yoga has also been demonstrated to aid in the improvement of sleep quality.
Rhomboid Workouts
Rhomboid movements are crucial to training your upper body, and at the same time promote independence, balance, and posture. Poor postural alignment can result in persistent back, shoulder, and neck pain.
This can also result in decreased activity and, unfortunately, muscular atrophy and weakening as well. Located directly under the trapezius muscle of your upper back, your rhomboid muscles are important for posture because they draw the shoulder blades together and give stability to your shoulders.
And Rhomboid Workouts assist in the safe development of stronger rhomboideus muscle groups of the neck, arms, and back, hence boosting your upper body strength and posture.
Leg Presses
Strong leg muscles are critical for independence since they enable so many “typical” daily movements, like walking, sitting, and standing. Having well-built leg muscles, on the other hand, are important for those in their golden years who wish to keep hobbies and activities which may need more forceful physical motions, such as playing with their grandkids, strolling on the beach or trekking, swimming, or golfing.
Leg press exercises, when done correctly, strengthen almost all of your leg muscles. This includes your quadriceps, calves, glutes, hamstrings, and hip adductors. The leg press, being a sitting exercise, is especially feasible and advantageous for those in their golden years who have full use of their legs but must use a wheelchair for many daily chores.
