Best Exercises For Seniors By Type
Exercising regularly can benefit anyone irrespective of age. It is especially critical as you age, but its often difficult to know how and where to start. Moreover, the exercises youve done in your younger age are not usually ideal for your older age. The best exercises for seniors should be a combination of mobility, balance, flexibility, and strength.
Center for Disease Control and Prevention recommends that senior adults should do at least 150 minutes of light to moderate exercises per week. Here are some of the best exercises for older adults to help them improve their overall health, wellbeing, and life quality.
Cardiovascular Exercises: Good For The Heart
Cardiovascular exercises play a vital role in heart health, but that is not all. Because a healthy heart impacts the rest of your body, these simple exercises are instrumental in providing necessary oxygen and blood to your organs and muscles. They also help improve your mood and cognitive health.
Walking: One of the best heart-healthy exercises is also one of the simplest. According to Harvard Health, walking each day for 30 minutes can have a dramatic impact on your health, including the following benefits:
- Help manage weight
- Relieve joint pain
- Reduce the risk of some cancers
If you are just getting back into the routine of exercising, try walking for 15-minute intervals twice a day once in the morning and once after dinner. Simple enough, right?
Cycling: Like walking, cycling can have positive health benefits for your heart and other areas of the body. It is also a great exercise to do without putting extra stress on your joints. Whether you are riding around your neighborhood or enjoying a cycle session on your stationary bike at home, riding for 30 minutes each day burns calories, strengthens muscles, improves heart and lung function, and releases endorphins into the body which elevate your mood.
Safe Exercises For Seniors That Help Increase Strength Energy Balance And Flexibility
Exercise and intake of healthy nutrition are vital to staying healthy and active in your life. However, as you become older, you need to reconsider your diet and exercise. It is normal to lose stamina, agility, and strength to perform even the routine tasks with aging. When you enter your forties, you lose 3% to 5% of your muscle mass each decade of your life.
Muscles play a critical role in maintaining your strength and balance. With the loss of muscle mass, your independence and mobility are compromised. According to CDC , seniors, including both men and women, can take advantage of moderate regular physical activities. Even older adults experiencing medical conditions like obesity, heart disease, blood pressure, and arthritis can benefit from it.
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Enhanced Life Quality And Expectancy
Physical activity not just improves physical wellbeing but also improves psychological health in seniors. Exercising regularly helps to relieve depression symptoms and uplifts mood. The seniors can maintain their independence through moderate regular exercising, which enhances their life quality and expectancy.
Best Exercises For Seniors
Exercise and nutrition are essential parts of a healthy lifestyle throughout ones life, and as we age, our requirements are ever changing. A growing body of research illustrates how regular exercise is especially important for seniors, and how more seniors are opting for an active lifestyle instead of a sedentary one. This article will show you the benefits of exercise for older adults, the seven best forms of exercise for seniors, and a few exercises that may be hazardous to seniors health.
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Best Aerobic Exercises For Seniors
Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.
Here are some of the best aerobic exercises for seniors:
Exercise Improves Balance For Older Adults:
Falling down is a much bigger deal for older adults than younger ones. Every 11 seconds, an older adult is admitted to an emergency room for a fall-related injury, and every 19 minutes, a senior dies from a fall, according to the National Council of Aging. Though no two falls are alike, and preventing falls is very complex, regular exercise reduces the likelihood of falling by 23%.
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Take Steps To Enjoy Your Golden Years
A good exercise program is important for older adults, but its important to work at your own pace. Dont be afraid to start slow and work your way up to a comfortable workout routine. Even small steps are better than none when it comes to improving your quality of life.
Whether its going through balance training or dealing with senior housing, its important to do what you can to make sure you enjoy your senior years. Trying to figure out the best senior housing option for your personal lifestyle and needs? Find out which senior living options are in your area or to talk to one of our friendly staff members today.
Exercise Tips For Older Adults
Ã¢Take It SlowÃ¢
Easing into an exercise program is the best way to stay safe and injury free. Certified personal trainer Kate Ligler, wellness manager at MINDBODY, recommends starting with just your body weight and a comfortable range of motion, especially if youâre a beginner. âMake sure your body is warm and truly ready for progression before picking up the pace or adding resistance,â she says.
Ã¢Listen to Your BodyÃ¢
If you have an arthritic joint, an old injury that causes discomfort or an ongoing condition, Ligler says to pay attention to times of the day when you feel your best and align exercise accordingly. âMeal timing, medications and weather can all be factors,â she explains. Remember, exercising should never be painful or leave you overly sore.
Ã¢Do a Pulse Assessment During ExerciseÃ¢
To stay safe at all times, National Academy of Sports Medicine-certified personal trainer Lesley Bell, lead CogFit instructor, personal trainer and brain health coach at the Pacific Neuroscience Institute, recommends checking your pulse during exercise to ensure a safe heart rate so you avoid overexertion. Most treadmills and bikes have heart-rate sensors you can use while working out. You can also use a heart-rate monitor or fitness watch with heart-rate readings.
Ã¢Know Your Health StatusÃ¢
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How Often Should A Senior Stretch
If over the age 65, stretching should be done anywhere from 2-5 times per week, depending on tension and mobility needs.
Stretching doesnt necessarily have to do with periods of time compared to the frequency of stretching throughout the day. Set about 10-15 minutes aside per day to perform the stretches. They should have patience and take deep breaths during stretching to relax both the body and mind.
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What Are The Best Exercises For Over 50s
Anything that counts as moderate activity is brilliant for those who are 50+. This includes a brisk walk, a run, swimming, or gardening or some light resistance training.
But, if you exercise at home, this could also be a home workout, like a yoga session, pilates, stretching, or resistance exercises. Anything that keeps you mobile and active.
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Taking Low Impact Workouts For Seniors To The Next Level
Add Technology to the Mix
21st Century advances are great when you need to find the best exercises for seniors to do at home. For instance, SmartCompanionis compatible with several Alexa skills including My Chair Exercise and Senior Workout, both of which offer progressive, low impact exercise instruction for seniors using SmartCompanion technology.
Find a Program
If youre not quite comfortable with these exercises for seniors to do at home while unsupervised, consider a group exercise class. Visit a senior center for options like aqua aerobics or tai chi, or maybe the local VA chapter for their Gerofit program. Whatever you choose, simple movement is the goal. It will pay dividends in the long run.
Our Favorite Treadmill For Seniors
The LifeSpan TR2000e Electric Folding Treadmill is a great choice for active older adults who are looking for a portable treadmill that saves space. One of the standout features of this treadmill is its easy-to-use console, which features a large LCD that features relevant information such as steps taken, distance traveled, calories burned, and heart rate.
It also has special technology that keeps older adults safe. When you step off the treadmill deck, the belt will be paused within 20 seconds. For the health-conscious senior, this treadmill is equipped with a variety of heart rate programs, along with healthy living, sports training, and weight management preset programs to customize your workout. This treadmill is priced at $1,199, which can be broken up into monthly payments starting at $199.83 per month. You can purchase this treadmill directly through LifeSpan or Amazon.
To learn more about treadmills, be sure to check out our rundown of the best treadmills for seniors.
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Exercise Plan For Seniors
If youre an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.
The Centers for Disease Control and Prevention suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Heres an example of what a week might look like, along with suggestions for some exercises you can do to get started:
|30 minute cycling, swimming, water aerobics, Zumba, etc.||Rest||30 minute walk||30 minute cycling, swimming, water aerobics, Zumba, etc.||Rest|
There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples for people who are just getting started.
Dont Stop Dancing Dance At Home
Dance exercises can be done at home! There are many dance-based exercise videos, classes and apps designed specifically for seniors as well those who prefer exercising at home. This can be a great option for those who may have difficulty getting to the gym or dance class, or those who just prefer the privacy of their own home.
Here are a few tips for doing dance exercises at home:
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Heres To Staying Active From The Comfort Of Your Own Home
With so many benefits of physical activity, its a must to remain as active as possible, especially as you get older.
And if its been a while since youve been on a regular exercise regimen, dont worry. Getting into tip-top shape doesnt have to be daunting or overwhelming so long as you just start. We hope these home workouts for seniors have served as a nudge in the right direction. And heres a list of the common barriers to exercise older adults face and how to overcome them.
You can build up to larger exercise goals incrementally over time. The key is to be consistent and practice micro-stepping your way to your larger goals. Check out these 22 activities that will help you improve your health in retirement.
And for inspiration, and to prove that it is possible to maintain a killer physique well into your deeper decades, Ill leave you with this all-star to look to:
Charles Eugster began a fitness program at age 85 and didnt start running until he was 95. He has set several records for his age group in indoor and outdoor races.
And if you want a proven system for transforming your lifestyle into an active, healthy and purposeful one, book a free 1-on-1 breakthrough session.
Im rooting for you.
Regular Exercise Means More Energy:
Though it seems counter-intuitive, being inactive makes you tired and being active gives you more energy. Any amount of exercise promotes the release of endorphins, which are essential neurotransmitters linked to pain mitigation and a sense of well-being. Endorphins combat stress hormones, promote healthy sleep, and make you feel more lively and energetic, overall.
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Why Exercise Matters For Seniors
Exercise is important for older adults because being physically active makes it easier to perform activities of daily living , including eating, bathing, toileting, dressing, getting into or out of a bed or chair and moving around the house or a neighborhood, according to the U.S. Department of Health and Human Services . Physically active older adults are also less likely to fall, which can lead to serious injuries.
Exercise improves muscle strength and bone density as well, which is especially important for women since they lose bone density at a faster rate after menopause than men. Meanwhile, the benefits of exercise for the heart and lungs help promote overall health and offset some risks for chronic illnesses and disease.
The Best Exercises For Seniors To Do At Home
Movement is paramount to every wellness program, and the health benefits of staying active are abundant. This is especially true for the senior population. But, whether due to a lack of transportation, lack of mobility or something in between, getting to a dedicated fitness facility isnt always doable for seniors. The good news is that physical activity for older adults doesnt have to be intense to make an impact. There are more than enough low impact exercises for seniors to do at home that have far-reaching benefits.
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The Best Exercises For Seniors
Exercise is crucial for older adults, but it can be hard to know where to begin. If you havent worked out for a while, re-entry into the active world can be daunting. Theres also a good chance the exercises you were once accustomed to arent ideal for older adults.
Before you launch into an exercise regimen, its important to check with a physician to ensure youre healthy enough for exercise, and to see which exercises are ideal for your current fitness level.
Exercise Is Meant To Improve Your Health Not Cause You To Get Hurt As Always Check With Your Physician Before Starting Any New Exercise Programs
Helpful Tip: If you are worried about your safety while trying new exercises, seek a healthcare/fitness professional ahead of time. You both can have fun learning new exercises and you will know somebody is there to help you if you need it.
Nurse Next Door has curated a list of exercises that may be beneficial for seniors. These six user-friendly exercises for seniors to do at home and will focus on the core areas of :
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Balance Exercises For Seniors: How To Work On Stability At Home
Healthcare | November 29, 2022
Balance issues are a common concern for many people in their golden years. Our brains and muscles work together to help us maintain balance, but those same functions become harder to perform as your body grows older. However, that doesnt mean that you cant take measures to improve your stability.
A little physical activity can go a long way toward improving your balance. Doing regular balance exercises can not only help prevent falls, but also reduce the risk of dementia, high blood pressure, and other health issues.
Of course, its important to know what the right exercises are to help you stay balanced without overexerting yourself. Keep reading to find out which senior balance exercises are right for you.
Can You Build Muscle Over 50
The answer to this is not only âyesâ but âyes, you shouldâ. While many people feel like itâs inevitable to lose strength as you get older, this doesnât have to be the case.
Remember to start gently with bodyweight exercises or resistance bands and then build up to adding more weight as you go along. This progressive overload is the best way to build muscle safely while minimizing the risk of injury.
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