Exercise for Seniors
Today’s blog is about exercise for seniors. Seniors desperately need exercise. Fewer than ⅓ of older adults get the recommended two strength workouts and 150 minutes of moderate cardio per week.
In today’s blog, I will discuss exercise recommendations for seniors and some tips to get started! Before starting any exercise program, it is a great idea to talk to your healthcare provider to make sure exercise is safe for you. They can also recommend some forms of exercise that are good for you.
Benefits of Exercise for Seniors
Exercise is great for your health at any age. In old age, exercise can improve your strength and balance and help prevent falls. It can also help you keep your bones, your heart and the rest of your body healthy. Exercise may even help prevent chronic diseases. It definitely makes activities of daily life easier and more enjoyable.
What is the best exercise for a senior?
The best exercise for a senior is strength training, cardio training and stretching. These three types of training together can improve longevity and quality of life. They can also decrease your risk of chronic diseases and early death. Rather than just perform one type of exercise, performing all three types of exercise together is the best approach for good health!
Strength Training for Seniors
Seniors need to start strength training in order to build and maintain strength and muscle mass. This type of training also keeps your bones strong and helps you reduce the risk of falls. Exercises done on one leg (lunges, step ups and single leg deadlifts) can also improve balance and coordination.
You should aim to train all the major muscle groups at least two times per week. You can aim for basic exercises like squats, deadlifts, wall push ups, rows and planks. Once those get easy, you can progress towards more challenging exercises or heavier weights. You can also work with a trainer who can show you proper technique and design a plan that helps you progress.
Can you still build muscle after 70?
The great news is that you can still build muscle after 70, 80 and 90 years old. Research suggests that you can still build muscle and strength after you hit 100 years old! It is never too late to start strength training. The key is to start slow and progress over time as your capabilities improve. If you have already started strength training, make sure you stick with it for the rest of your life!
Cardio for Seniors
Seniors should aim for 30 minutes of moderate intensity cardio at least 5 times per week. This type of exercise improves your heart health and reduces the risk of heart disease.
You can start with just 5 or 10 minutes at a time and increase your time spent exercising as your endurance improves. You do not need to run or work at a high intensity. Simply walking at a brisk pace, gardening or raking leaves can help you rack up some healthy cardio exercise every day.
If you choose walking as your primary activity for cardio, aim to complete about 2 miles in a 30 minute time frame. This brisk pace will strengthen your heart and lungs! If you need to work up to this pace, that is ok. You can start with a pace you can manage and work up gradually.
If you like, you can also work up to more vigorous cardio for even greater health benefits. This includes activities like jogging or running, roller blading and more. If you perform vigorous cardio, you only need about 75 minutes per week for maximal health benefits. Or you can combine some moderate and some vigorous cardio. Just make sure you progress gradually and get your doctor’s OK first.
Stretching for Seniors
Seniors can also benefit from a stretching routine. Stretching can improve muscle flexibility and reduce achiness.
You can try some basic stretches after strength training workouts. Try some simple stretches like reaching your arms up to the ceiling, pulling each arm across your chest, and some simple stretches for your thighs and calves.
Exercise for Seniors at Home
You may have noticed that many of the exercise recommendations in this article do not even require a gym membership! You can complete your entire exercise program at home if you like.
If you do not have a gym membership, you can concoct a simple strength training routine at home. This could include exercises like squats to a chair, step ups on your stairs, push ups on the wall, rows with soup cans or bags of garden mulch, and planks on the floor or even against a wall.
Cardio could be as simple as vigorous gardening at home for 30-60 minutes, climbing your stairs for 15-30 minutes or going for a walk with your dog around your neighborhood.
Stretching is also easy to complete at home and does not require a gym membership or access to a trainer!
Use your creativity to get complete workouts in without even leaving the house!
Putting it all together
Hopefully this article helped you realize that getting started with exercise as a senior does not have to be scary or intimidating!
If you enjoyed this article, please feel free to comment below!
