As we get older, it’s common to begin experiencing loss of muscle, an increase in joint pain and other health problems. Being physically active has a vast number of health benefits that help seniors maintain a strong body, a healthy mind and a long life.
Here are just a few of the benefits of exercise for older adults:
- More independence in old age. Exercise makes it easier to do daily activities such as getting out of bed, bathing and getting dressed, which supports continued self-sufficiency as you age. Balance exercises can be particularly beneficial for seniors who wish to remain independent.
- Disease prevention. Studies have shown that exercise helps prevent diseases, such as heart disease, diabetes, osteoporosis, dementia and even some cancers.
- Boosts immunity. Physical activity also strengthens your immune system, which is especially important to fight off infections like COVID-19.
- Lifts mood and reduces loneliness. Beyond just the physical benefits, exercise has proven to ward off depression symptoms and promote social connections through group classes and community programs.
- Better brain functioning. Studies show that a key benefit of exercise for older adults is that it keeps a mind sharp by improving cognitive function.
Best Workouts for Seniors
Seniors don’t need to be strong to start exercising. Fitness is a journey and the best workouts for seniors are those that get them to move, however that may look. There are stretches and balance exercises specific for seniors that are a great beginning to a fitness journey. Just because you’ve never kept up a regular fitness routine, doesn’t mean there’s no reason to start today.
Aerobic Exercise
The CDC recommends that adults age 65 and over participate in 2.5 hours of aerobic exercise per week. Aerobic exercise gets your heart rate up and lungs pumping to provide cardiovascular conditioning. Here are some of the best heart-healthy exercises for seniors:
- Walking. Walking 7,000 steps a day has been shown to lower mortality risk in adults. Even walking at a slow pace with the assistance of a cane or a senior walker helps to strengthen your bones and improve your heart health. Meet up with a friend and go for a walk around your neighborhood or a local park. As long as you have a pair of sneakers, there’s no cost to walk!
- Dancing. A Zumba class at your local community center, a salsa class or even a pre-recorded YouTube dance class at home is fun, improves balance and raises your heart rate. Whether you grab a partner or get grooving alone, the benefits are the same.
- Water aerobics. Aquatic exercise classes like water aerobics are ideal for older adults, especially those with arthritis or osteoporosis, as the water’s buoyancy takes weight off of your joints. With water aerobics, you get the benefits of both cardio and strength training.
Strength Training
The National Strength and Conditioning Association (NSCA) suggests older adults include two days of strength training per week to increase muscle mass and functional movement. You don’t have to be an athlete or bodybuilder to benefit from regular resistance training. You can even do these exercises for seniors at home:
- Resistance bands. Resistance bands are stretchy elastic bands that can be incorporated into your workout routine. They’re inexpensive, easily transportable, and come in varying levels of resistance, allowing you to make your exercises as easy or difficult as you want. If you aren’t sure where to get started, try some of these resistance band exercises for seniors.
- Bodyweight workouts. Dumbbells aren’t necessary for strength training. Bodyweight exercises such as squats, step-ups and bird dogs are a great way to prevent muscle atrophy. Plus, you don’t need any equipment.
Mobility Exercises
Every 19 minutes, a senior citizen dies as a result of a fall. Maintaining flexibility and balance as you age is vital to preventing falls. Consider trying out a few of these mobility and balance exercises for seniors:
- Pilates. Develop stamina, recover from injury and improve coordination with a low-impact Pilates workout. Pilates uses deliberate movements focused on core strength and alignment to build strength.
- Yoga. If you notice you’re often stressed and your body feels stiff, yoga might be the cure. Stronger mental clarity, stress relief, enhanced flexibility and better sleep are just a few of the benefits of yoga. For those concerned about keeping up with a yoga class, chair yoga offers a gentler seated alternative for seniors.
- Tai chi. A form of meditation in motion originating from China, tai chi uses gentle movements and muscle control, which improves balance and helps with arthritis pain.
- Stretching. Regular stretching is an easy and effective way to maintain flexibility into old age. Plus, stretching before and after you do physical activity reduces your risk for injury. These stretches for seniors can help you develop a routine that incorporates all the major muscle groups.
Tips To Get Started
If you’re just beginning to exercise, avoid overwhelming yourself and start small. After all, the best fitness routine is one you enjoy and can keep up long term. An easy way to become more physically active is to include more movement in your day-to-day routine, like a morning walk or parking farther away from your destination. Even with small first steps, there are plenty of benefits of exercising for seniors.
Lifestyle changes like exercising more are important to your future well-being, just as it’s important to plan ahead by having a life insurance policy in place. Americo Senior Life specializes in bringing you affordable and accessible life insurance for seniors from a company you can trust. It doesn’t matter what kind of physical shape you’re in because no medical exam is required for the quick application process. Contact an agent today or go online for your free quote.