LAs we age, our requirements for exercise changes. That does not make exercise less important. It is imperative for seniors to remain as active as possible WITHOUT overexerting oneself. Exercise increases the length of time one can stay independent allowing mobility for things we take for granted when we are younger. Before starting any fitness regime, it is good to check with your physician to determine any potential limitations.
Recommended Exercise for Seniors
- Aquafit
- Excellent for joints and a full body workout without the risk of falling
- Great cardiovascular workout
- Yoga
- Improves strength, mobility, balance and flexibility all from a chair
- Has been shown to improve mental health and sleep quality
- Resistance band workouts
- Reduces stress on the body while providing a relatively inexpensive resistance training
- Great for core, posture, mobility and balance
- Pilates
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- Low impact that emphasizes breathing, alignment, concentration and core strength
- Uses pilates balls, mats and other accessories such as light weightsPilates
- Tai-Chi
- Improves lower body strength, and relieves physical effects of stress
- Helps with arthritis pain and reduces blood pressure
- Supports mind/body connection
- Walking
- One of the least stressful exercises, excellent cardiovascular and muscle strengthening
- Should walk 10,000 (depending on person and mobility)
- Lowers risk of heart disease, stroke, diabetes and certain types of cancer
- Body Weight Workout
- Muscle loss is a major concern for seniors and body weight workouts are one of the best ways to offset muscle atrophy.
- Require clothes and a mat.
- Dumbbell Strength Training
- Excellent to increase muscle mass and strength
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- Allows to isolate muscle groups while improving balance and flexibility
Exercises Seniors Should Avoid
The following are for those who are not overly active.
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- Weighted squats with dumbbells
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- Bench press
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- Leg press
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- Long-distance running
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- Abdominal crunches
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- Upright Row
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- Deadlift
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- High-intensity interval training
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- Rock climbing
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- Power clean
Staying fit: Good to know
Adults aged 65 and older require the following general guidelines:
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- At least 150 minutes a week for moderate intensity activity or 75 minutes a week of vigorous intensity activity.
- Walking 30 minutes a day 5 days/week
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- Jogging, running, rowing, or elliptical for 15 minutes 5 days/week
- At least 150 minutes a week for moderate intensity activity or 75 minutes a week of vigorous intensity activity.
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- Muscle strengthening at least 2 days a week
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- Work all major muscle groups
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- Muscle strengthening at least 2 days a week
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- Balance improvement at least 3 days a week
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- Walking backwards, standing on one leg, using a wobble board
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- Balance improvement at least 3 days a week
Benefit of exercise include:
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- More independence
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- Walking, bathing, cooking, using computers and even going to the toilet, all require basic mobility.
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- More independence
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- Better balance
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- Exercise also reduces the risk of falls, which is a serious problem for seniors.
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- Better balance
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- Increase health and resilience
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- Increased energy
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- Improved cognitive capacity