Regardless of your age, regular exercise is essential. Training in the elderly is even more critical to maintaining the health and flexibility of the body.
However, not every area has room for the elderly to exercise. So, a home treadmill for the elderly is the top solution for them to exercise daily.
Home exercise machines are very convenient because they will not have to move out, ensuring safety, but they can exercise whenever they want.
The article will discuss in detail about treadmill exercises for seniors and related issues. Let’s get right into the details!
Table of Contents
Get Started with Treadmill Walking
Treadmill exercise is an effective method of exercise and does not take much time to move. For the elderly, using a treadmill at home will be safer. However, there are still some things to keep in mind when you start using this machine.
Choose a treadmill
There are many types of treadmills on the market, but each has a different function and purpose. So, you should consult with your doctor about whether you should start exercising with a treadmill and how intense it should be.
Treadmills for the elderly do not need too many functions or can reach incredible speeds. Conversely, older adults need machines with a solid structure and do not wobble when the engine is running. So, you should choose safe and reliable materials to avoid distortion or deformation when gravity is applied.
Get the right outfit
Get the right outfit
It would help if you also prepared appropriate and comfortable clothes for easy movement.
A relaxed and comfortable pair of sports shoes is the first thing you need to prepare for the running process. In addition, you also need to have comfortable clothes and good sweat absorption to exercise efficiently.
For the elderly, it is difficult to buy suitable sportswear. So you need to avoid clothes that are too tight or have many details that hinder movement.
Learn the safety features
Safe construction
Safety features are essential for older treadmills. You should take the time to research and learn about the functions or structure of the machine before standing up to use it directly.
Another point you need to pay attention to is the emergency buttons or a trick to stop the engine when you have a problem.
In addition to the machine’s safety features, you also need to pay attention to the safety belt or handrail to keep balance. To ensure safety, you also need to pay attention to starting in the most miniature mode and gradually increasing.
Practice form
Although it is the same walk, walking fast, slow, or with any posture affects the quality of the training session. Same 0.5 mph, but those going straight and those on a steep incline will have different results.
So try and determine the right one or work on the results you want to achieve. However, you need to pay attention to the back and knees because these are the two most prone to injury when exercising.
Consider using rails
Consider using rails
The handrail is a part that helps ensure safety and helps you adjust and balance when you need support.
Many people have dropped blood pressure and fallen when using the treadmill too much. This handrail will support you to prevent you from falling directly.
Many people have removed this armrest because it feels entangled, but you need to consider it depending on your physical condition.
Treadmill Exercises For Seniors
Treadmill for senior
You do not need to buy a treadmill specifically for the elderly. You need to know how to adjust and safety measures to take right on a regular treadmill easily.
At first, try getting used to the machine’s speed by walking at about 0.5 mph.
Once you get used to this speed and control the device, increase the speed to the level of walking faster. Many people feel this speed is a bit slow compared to normal movement, but maintaining this speed for a long time is not easy.
You do not need to be too concerned about your speed but think about the time and the right walking or breathing. Walking is a good way, not only to help your body move but also to train your heart and lungs.
However, walking for a long time can easily make you lose energy, making you feel short of breath or dizzy. At this point, you need to slow down and stop when you see any unusual signs.
Another way you can keep track of if you’re doing well is to use a heart rate monitor during training. Depending on your age and average heart rate, your heart rate during training can range from 80-115 beats per minute.
If you find your heart rate is too high, you should adjust the speed accordingly to avoid losing strength.
Before speeding up, you need to be aware and take precautions by always being ready to hold onto the handrails. A sudden change in speed can make you surprised, unable to adjust your speed, quickly lose your balance, and fall.
For more selection, you can watch this video below!
Total Workout Plan For The Elderly
Older adults have different physical strengths than adults, so they also need a reasonable exercise regimen. If adults should exercise about 1-2 hours a day, experts recommend that elderly people maintain about 30 minutes.
The intensity of the exercise should also not be too high. Exercising every day seems to be only suitable for young people, and the elderly, you should only practice about five times per week.
The health of this age group is not too good, so 30 minutes can be divided into several sessions. Each session is about 5-10 minutes, depending on the exercise and repetition.
To maintain the best health, you should not practice one repetition but mix many exercises. Strength and endurance exercises should be alternated and arranged according to each person’s physical condition.
In addition, before and after exercise, you should warm up and stretch carefully to avoid injury during training. For the elderly, balance exercises are also essential to prevent the risk of accidental falls.
Conclusion
Walking or exercising, in general, is something that everyone, regardless of age, should do regularly to improve health. Especially in the elderly, if you do not exercise regularly, it will lead to declining health conditions.
However, certain conditions such as time or geography will interfere with maintaining an exercise routine for many people. So an indoor exercise machine will help you walk whenever you want.
Good day, readers! My name is Jason Gwinn, a 35 years old man who specializes in physical fitness. With 15 years of experience being a personal trainer, I will help you conquer the fitness challenges. Besides guiding you through my unique workouts, I can also help you choose the best fitness equipment to assist you in achieving your goals and exercise regimen.
