Did you know that most adults in the United States aged 50 and over fail to meet the recommended amount of physical activity? According to the CDC, only 28% of them were physically inactive. That inactivity was common in those with a chronic disease.
Exercise is as essential for healthy aging as it is for teens and young adults. However, the form it takes is different for older adults and seniors.
Here are some of the best exercises for seniors and why they’re important.
Importance of Exercise
Exercise plays a vital role for seniors, as it’s more than a way to stay healthy. For many seniors, it helps their mental health and creates a routine they can stick to.
Improved Physical Health
Maintaining your physical health is important as you get older. Your body becomes less efficient at various processes, which means your blood pressure rises and your glucose levels can get too high. It’s more difficult to have the energy for daily living or keep a positive mental state.
When you exercise, you improve your mobility and flexibility. It’s all too common for seniors to become stiff and have difficulty with their movements.
Increased muscle strength helps with daily activities and reduces the risk of falls. Better heart health lowers the risk of cardiovascular diseases.
Enhanced balance and coordination go hand-in-hand with more muscle for preventing falls. Better bone health means you’re less likely to break something when you do trip over something.
If your body isn’t quite ready for heavy-duty workouts, there are plenty of low-impact exercises that are easier to perform.
Better Mental Health
Daily physical activity can do wonders for a senior’s mental health. Physical activity produces endorphins, which block pain signals and inhibit the release of stress hormones. They also act as the brain’s reward system, reinforcing behaviors that produce pleasurable experiences.
Seniors who work out can expect better moods, more energy, and more positive thinking.
Creates a Routine
Creating a routine is important for seniors who have entered retirement and live alone. They may find themselves falling into poor habits, such as excessive drinking, watching too much TV, or sleeping their days away.
Instead, physical activity can give them a routine to stick to. Going for a short walk every morning helps them get up and socialize with other people in their community. Joining a yoga class also helps with socialization and boosting their mood.
Best Exercises for Seniors
Many different types of exercises help seniors in their own specific ways. What’s important is that senior fitness goes at the individual’s pace and that they’re done in repetition. That can help them avoid injury or developing other health conditions in the process.
Strength Training
Senior strength training focuses on preserving muscle mass rather than building it. It’s necessary for maintaining bone density and supporting joint health. They can incorporate light weights, resistance bands, or body weight.
Some of the best strength training exercises are:
- Chair squats
- Wall push-ups
- Seated leg lifts
- Bicep curls with light weights
Chair squats work the legs, glutes, and core. To do them, you stand in front of a chair with feet hip-width apart. Slowly lower yourself as if you’re about to sit and then push through your heels to stand.
Wall push-ups focus on your chest, shoulders, and arms. You stand facing a wall with arms extended like you’re doing a normal push-up. Lean forward with your chest and then push back.
Seated leg lifts involve lifting one leg straight out and holding it for a few seconds before lowering. This is great for your core, thighs, and hips.
Bicep curls work your arms and shoulders. Slowly curl the weights towards your shoulders, then lower them back down.
Mobility Exercises
Mobility exercises keep joints flexible and muscles limber, which reduces stiffness and improves overall movement.
Shoulder rolls reduce shoulder tension and improve posture. You roll your shoulders forward in a circular motion, then roll them backward to stretch them.
For ankle circles, you lift one foot off the ground while seated and rotate your ankle in circles. Reverse directions periodically.
Seated spinal twists help improve spinal mobility and reduce lower back stiffness. Using a chair, twist your torso to one side. Hold for a few seconds, then switch sides.
Balance and Stability
Balance exercises are crucial for preventing falls and improving coordination.
The heel-to-toe walk is where you stand with one foot directly in front of the other and walk in a straight line. You walk slowly with intent, which helps flex the right muscles.
Standing leg lifts are done with a sturdy surface, such as a chair or countertop. Lift one leg out to the side while keeping your torso straight, and lower the leg slowly.
Cardiovascular Exercises
Cardio is king when it comes to senior health. Low-impact cardiovascular exercises improve heart health, endurance, and overall well-being.
Walking is one of the most accessible cardio options for seniors. Roughly 20 to 30 minutes of walking every day can help with cardiovascular fitness and promote overall mobility.
Swimming and water aerobics are both easier on the joints while promoting good cardiovascular health. Stationing cycling is another joint-friendly option that simultaneously improves leg strength.
Healthy Aging Tips
Healthy aging includes the following:
- Maintaining a good diet
- Getting plenty of sleep
- Managing your stress levels
A good diet means avoiding fatty foods or anything full of sugar. Fruits, vegetables, and lean protein should all be part of your diet.
Sleep is crucial for good health and lower stress and anxiety. If a senior struggles with it for any reason, certain medications can help. Daily exercise and a healthy diet can also regulate your sleep patterns.
Look and Feel Your Best In Retirement
The best exercises for seniors will depend on their current fitness levels, medical conditions, and fitness goals. People building strength can use weights for the best results. Those with joint pain can find more success doing water aerobics or using an elliptical.
Hidden Meadows on the Ridge is a senior living community based in Sellersville, PA. Our residents enjoy a variety of amenities, including access to the countryside, stylish apartment homes, and more. Reach out with any questions and to schedule a tour.
