Lifting weights or doing strength training after the age of 60 is essential to counteract the natural deterioration of muscles with age, in addition to promoting bone health and metabolism. Doing some exercises appropriate for this age group also helps protect the heart and reduce the chances of strokes, blocked arteries and other heart problems. In the following report, the "Dalili Medical" website provides health tips and exercises to maintain your heart health, according to our sources.

**The importance of exercise for the elderly**

 

Exercise is essential for all age groups, including the elderly. It is recommended that they do moderate-intensity exercises for 150 minutes per week, which helps them renew their energy and maintain their muscle flexibility and physical strength. This enables them to perform their daily activities independently as they age. Physical activities after the age of 70 contribute to promoting the physical, emotional and mental health of the elderly, so it is important that their exercises include balanced activities such as aerobic exercises, strength training, balance and flexibility exercises. Exercising after 70 also improves the level of physical fitness even in people who have never exercised before. Therefore, it is recommended that the elderly move their muscles for a longer and better life.

Basic exercises for the elderly

**Upper body exercises:**

 

- Chest exercises

- Shoulder exercises

- Back exercises

- Arm exercises (biceps, triceps, and forearms)

**Lower body exercises:**

- Full leg exercises

To ensure that your training program is appropriate and targets all muscle groups, it is recommended to do it at least twice a week. Choose two exercises that are suitable for the muscle and start with them. I highly recommend that you seek the help of a personal trainer, as they can help you improve your technique and avoid injuries. If you find it difficult to start with three sets of 12 repetitions, you can start with two sets of 12 repetitions instead.

Here is a paraphrased text:

 

**Guide to Determining Normal Heart Rate by Age in Detail**

- **Age 20**

Normal Heart Rate (60-85%): 120 to 170 BPM

Expected Maximum: 200 BPM

- **Age 25**

Normal Heart Rate (60-85%): 117 to 166 BPM

Expected Maximum: 195 BPM

- **Age 30**

Normal Heart Rate (60-85%): 114 to 162 BPM

Expected Maximum: 190 BPM

Age: 35

Heart Rate (60-85%): 111 to 157

Limit Expected maximum: 185

Age: 40 years

Heart rate (between 60-85%): 108 to 153

Expected maximum: 180

Age: 45 years

Heart rate (between 60-85%): 105 to 149

Expected maximum: 175

Age: 50 years

Heart rate (60-85%): 102 to 145

Expected maximum: 170

Age: 55 years

Heart rate (60-85%): 99 to 140

Expected maximum: 165

Age: 60 years

Heart rate (60-85%): 96 to 136

Expected maximum: 160

Age: 65 years

Heart rate (between 60-85%): 93 to 132

Expected maximum: 155

Age: 70 years

Heart rate (between 60-85%): 90 to 123

Expected maximum: 150

**Strengthening the heart muscle for the elderly: Diet**

 

There are many factors that make the elderly more susceptible to heart disease, such as following a diet rich in fats, being overweight, and smoking. Here are some tips to strengthen the heart muscle in the elderly through diet:

- Eat balanced amounts of fruits, vegetables, and whole grains rich in fiber.

- Focus on consuming healthy fats, such as those found in olive oil, fish, and avocados.

- Be sure to reduce your consumption of sugar and cholesterol.

- Avoid saturated and unhealthy fats, which are found in sweets, red meat, and fried foods.

If you are looking for an effective diet to lose weight and is suitable for the elderly and for heart health, it is recommended to follow the Mediterranean diet or the DASH diet, as these diets aim to control high blood pressure, which contributes to strengthening the heart muscle, and they also rely on omega-3 fatty acids that are beneficial for heart health.

**Promoting heart health in the elderly: The importance of exercise**

 

Exercising and physical activity are among the most prominent ways to promote heart health in the elderly. These activities help the heart pump larger amounts of blood to the muscles, lungs and other parts of the body. Over time, this contributes to relaxing the blood vessels and reducing blood pressure, which leads to improving the efficiency of the heart muscle.

However, it is necessary to consult a doctor first to ensure that the exercises are appropriate and safe for you. Some of the exercises that are suitable for the elderly include:

- Brisk walking

- Cycling

- Dancing

- Zumba

- Water exercises

- Yoga

- Resistance exercises

**Sports suitable for the elderly**

 

Exercising can have significant positive effects on the health and vitality of the elderly, as physical activity contributes to relieving pain, increasing energy levels, and enhancing physical strength. Seniors who exercise have greater mobility and independence.

Seniors need to incorporate several types of exercises into their daily routine, including:

- Endurance exercises.

- Strength exercises.

- Stretching exercises.

- Balance exercises.

It is essential for the elderly to strive to include exercise in their daily lives, as the exercise routine can be simple and does not require complex or expensive equipment.

**ExerciseAerobic**

Aerobic exercise is beneficial for the elderly in several aspects, including:

- Providing the body with energy.

- Enhancing endurance.

- Strengthening the heart muscle.

- Stimulating blood circulation.

- Reducing the risk of diabetes, depression, and cancer.

Among the aerobic exercises that the elderly can practice are:

**Walking**

Walking helps the elderly live independently for longer periods. They can choose to walk at a steady pace for long periods, or do short sessions of brisk walking.

It is important to consult a doctor or healthcare professional in the event of certain health conditions, or in the event of prolonged inactivity, to develop an appropriate plan to start practicing walking.

The most prominent benefits of walking for the elderly are:

- Strengthening muscles.

- Maintaining a healthy weight.

- Reducing the risk of heart disease, stroke, colon cancer, and diabetes.

- Promoting bone health and preventing osteoporosis and arthritis.

- Helping lower blood pressure.

- Improving balance and coordination of movements, which reduces the possibility of falling.

- Maintaining joint flexibility.

**Running**

Running is an effective exercise compared to walking, but it may negatively affect the joints and heart. Therefore, it is advisable to consult a doctor before starting to run. The most prominent benefits of running for the elderly are:

- Helping to lose weight.

- Reducing body mass index.

- Maintaining energy efficiency.

- Increasing the chances of living longer.

**Muscle strengthening exercises for the elderly**

 

The elderly can practice muscle strengthening exercises using resistance bands, or by sitting in a squatting position while holding on to the side of a chair, or doing push-ups on the wall. These exercises help maintain muscle flexibility and body strength, and contribute to maintaining muscle mass and preventing atrophy.

Maintaining body strength for the elderly is one of the most important ways to ensure their independence, and this can be achieved by practicing muscle strengthening exercises.

The benefits of muscle strengthening exercises for the elderly are due to:

- Building muscles.

- Enhancing metabolic processes.

- Strengthening bones.

- Preventing osteoporosis.

- Help with weight loss.

Joining a strength training class at a gym, senior center, or city recreation center can provide an opportunity for social interaction in addition to exercise, which is crucial for older adults.

Balance exercises help older adults reduce their risk of falling, which can lead to serious complications such as fractures. Balance exercises vary in difficulty levels, with simple exercises that can be done anywhere and without the need for equipment.

Appropriate balance exercises for older adults include:

- Standing on one foot.

- Sitting in a chair and then getting up without using your hands.

- Walking with the heel of one foot in front of the toes of the other while moving.

**Aerobic activity**

Aerobic activities help increase your heart rate, with your heart rate during aerobic exercise ideally ranging from 50% to 85% of your maximum. These activities include a variety of exercises such as brisk walking, jogging, swimming, dancing, cycling, water exercises, hiking, skiing, intensive gardening, jumping rope, stair climbing, tennis, and rowing. Incorporating these types of exercises into an older adult’s exercise regimen is essential.

**Tennis**

Racket exercises, such as tennis, squash, and badminton, can be particularly beneficial in promoting the health and longevity of older adults. Studies show that playing tennis two or three times a week is associated with improved endurance and reaction times, as well as reduced body fat and lower levels of bad cholesterol. These sports also help strengthen bones, especially in the arms, lower back, and neck. It is preferable to play two-on-one matches, as this helps make the exercise less strenuous and more social.

**Yoga**

A series of yoga poses involves strengthening and toning the muscles of the body, as well as the tendons and ligaments that connect bones together. Yoga exercises are also effective in treating hunched shoulders, and mindful breathing is one form of yoga. Yoga can also help reduce heart rate, lower blood pressure, and relieve feelings of anxiety and depression. It is important to check out different styles and classes to suit an individual’s fitness level.

**Squats and Push-ups:** Squats and push-ups can be performed with or without weights. These exercises help strengthen the chest, arms, and lower body muscles, and are also considered back exercises. It is recommended to start with one set of 12-15 repetitions, and then do three sets.

**Lifting Weights:** Bicep hammer curls target the upper arms, giving you a sense of strength when lifting objects. While standing, hold weights ranging from three to four kilograms at your sides, with your palms facing your body. Bend your elbows and lift the weights to chest level while keeping your palms facing each other. Stop when the weights touch your shoulders, and hold this position for two seconds before returning to the original position. You can start with ten to fifteen repetitions.

**Lateral and Front Raises:** These exercises aim to strengthen the shoulder muscles. Start with your feet shoulder-width apart, then assume the same position as in the biceps hammer curl exercise. Lift the weights until they are parallel to the floor, then return to the starting position. It is preferable to do two or three sets of 10-12 repetitions.

**Squat Exercise:** This exercise is easy to perform and is ideal for weight training. To begin, stand in front of a chair or benchd With your feet shoulder-width apart. Look straight ahead, then bend your knees and lower your buttocks toward the seat. Sit down briefly before standing up again. It is preferable to do two or three sets, each set consisting of eight to twelve repetitions.

**Stretching exercises:** Stretching exercises enhance flexibility and balance, support joint and muscle movement, and maintain upright posture. Among the ideal exercises for people over the age of fifty are yoga, tai chi, and Pilates. If there are any special back or joint problems, it is preferable to consult a doctor to determine the appropriate type of stretching exercises that help relieve muscle and joint tension, as they are also effective in treating shoulder pain.

**Golf**

Golf is an important activity that requires walking, as the average distance covered in one round is more than 10,000 steps, which is equivalent to about five miles. This sport relies on using the entire body, and requires good balance and calm concentration. Holding or pulling a racket is more than just exercise; it helps to activate muscles and enjoy fresh air, which helps to reduce stress.

**Cycling**

Cycling is a beneficial exercise, especially for people with joint stiffness or pain. During this sport, the legs do not bear the entire weight of the body, which helps to improve blood circulation and build muscle in the front and back of the legs and knees. The abdominal muscles are used for balance, while the arms and shoulders are used to steer the bike. Thanks to the resistance during riding, the bones are also strengthened.

**Swimming**

Swimming allows you to exercise for a longer period of time compared to exercising on land, as the body is not exposed to the pressure of weight on the joints. The water also provides resistance that helps to build muscle and bone, in addition to burning a large number of calories and stimulating the heart, as sports such as running and cycling do. Another advantage of swimming is that it reduces the possibility of overheating, as the humidity helps people with asthma to breathe better. Water exercises also enhance thinking in people with fibromyalgia.

**Chest Stretching Exercises**

Sit up straight, then extend your arms to the sides, making sure to extend them completely backwards, making sure there is a distance between your back and the back of the chair. Gently push your chest forward and up until you feel a stretch in the chest area, hold this position for 5 seconds, then return to the first position. Repeat this exercise 5 times.

**Exercises to increase upper body flexibility:

 

Sit up straight and place your feet flat on the floor.

Bend your arms so that each hand reaches the opposite shoulder.

Then, move your upper body to the left side as far as you can, making sure not to move your pelvis during the movement, and wait for five seconds.

After that, repeat the same movement to the right side.

Repeat this exercise five times for each side.

**Exercises to enhance thigh and leg strength and increase lower body flexibility:

Sit up straight, making sure not to lean your back against the back of the chair.

Hold the sides of the chair with your hands, then raise your left leg as high as possible, then lower it to the ground in a controlled and steady manner.

Repeat the same movement for the right leg, as if you were walking in place.

Repeat the exercise 5 times for each leg.

***Exercises to improve ankle flexibility and prevent blood clots:

 

Sit up straight and hold the sides of the chair.

Lift your left foot off the ground and straighten it.

Move your foot and extend it forward.

Then move it and extend it in the opposite direction.

Repeat these steps 5 times for each foot, with two sets.

***Exercises to strengthen the shoulders:

 

Sit up straight and extend your hands to your sides.

Move them to the sides and then raise them up as high as you can.

Return to the starting position and repeat the exercise 5 times.

Make sure to inhale "inhale air" in the starting position, then exhale "exhale air" while moving your hands.

***Exercises to improve neck movement and flexibility:

 

Sit up straight with your shoulders relaxed.

Look forward, then tilt your head to the left side as far as you can.

Hold for 5 seconds, then return to the original position.

Repeat the exercise on the right side.

Do 3 turns for each side.

**Exercises to relieve neck tension

 

Sit up straight, then use your right hand to pull your left shoulder down while tilting your head to the right side.

Hold for five seconds, then repeat the same movement on the other side.

Repeat the exercise three times for each side, holding each time for five seconds.

Balance exercises to help avoid falling:

**Side movement exercise:**

 

- Stand up straight.

- Move your right foot to the right side, then follow it with your left foot.

- Repeat this exercise 10 times as if you were walking out of the room next to you.

**Cross-over Exercise:**

 

- Step your right foot a short step over your left foot, forming an X shape.

- Then move your left foot back to a straight standing position.

- Repeat this exercise 5 times, making sure that the steps are short, and you can lean on a wall to help maintain balance.

**Imaginary Rope Exercise:**

 

Stand straight and face forward.

Step your right foot forward, keeping the heel of your right foot opposite your left toes.

Then, step your left foot forward, making sure that the heel of your left foot is opposite your right toes.

Repeat this movement for five steps as if you were walking on an imaginary tightrope.

**Single-legged Exercise:**

 

Stand straight facing a wall.

Stretch your hand fully out until your fingertips touch the opposite wall.

Lift your left leg up and hold for five seconds.

Then,Lower your leg and repeat with the other leg.

Repeat this exercise three times for each side.

**Stair Climbing Exercise**

 

It is preferable to use a wooden staircase or any support or handrail.

Start by raising your right foot to the top of the staircase while keeping the other foot on the ground.

Then raise the other foot to the staircase.

Return to the original position.

Repeat these steps 5 times for each foot.

**Body Flexibility Exercises:**

 

**Wall Stretching Exercise**

Stand facing the wall and bend your right knee slightly.

Move your left foot back one foot while keeping your leg straight.

Alternate between feet 3 times while keeping both feet on the ground.

This exercise helps to stretch and stretch the calf muscle.

**Lower Back Flexibility Exercise**

 

Stand straight while avoiding moving your pelvis during the exercise.

Place your hands by your sides.

Move your left shoulder to the right as far as you can, and hold for 2 seconds.

Then return to the original position.

Repeat the same movement with the right shoulder.

Repeat the exercise 3 times for each side, holding for 2 seconds while stretching.

Exercise Tips for Seniors

Before seniors start exercising, it is important to talk to their doctor about any exercise plan to ensure it is safe and effective. Exercises should focus on moderate activities that promote balance and flexibility. Here are some important recommendations for seniors to exercise safely:

1. **Warm-up**: It is important to set aside some time to warm up every day, as this helps maintain joint flexibility and improve coordination.

2. **Drink Water**: Make sure to drink enough water to avoid the risk of dehydration, as seniors are more susceptible to dehydration due to the low water content in their bodies.

3. **Avoid High Temperatures**: It is preferable to exercise indoors when temperatures are very high or very low.

4. **Wear appropriate clothing**: It is recommended to wear comfortable and appropriate shoes for exercise to ensure comfort and safety during exercise.