Exercises for Seniors
Exercise is crucially important at any age, but especially as you age. As a senior, exercise can help increase your quality of life and help you remain independent. It can also help keep those aches and pains at bay. Rather than provide reasons why exercise for seniors is so important, this article is a quick guide to some exercises to try in older age!
Let’s get started with the list of the 9 best exercises for seniors!
Walking
Walking is a fantastic low impact form of cardio. It does not require any equipment, it’s easy on your joints and it builds a healthy heart and circulatory system. Walking can also help boost bone strength and reduce weight gain in older age.
You can start with two 10 minute bouts of walking per day. When that gets easy, you can work up to 30 minutes at a time. Because walking is such a low impact form of cardio, you can do it every day.
Consider walking on a nice trail or with a friend for added mental health benefits.
Water Aerobics
Water aerobics is a great form of cardio that strengthens the heart, lungs and the muscles. It is low impact and people with joint pain or injury can even perform this type of activity. Water aerobics is often done in a class setting which means you will also get some socialization and may even meet some new friends.
Swimming
Swimming is another low impact cardio workout that is insanely good for your heart and lungs. It is also easy on your joints, so it is a great choice for seniors who may have had hip or knee replacements.
Yoga
Yoga is a great exercise choice to improve flexibility and balance. Yoga also incorporates a mindfulness component that can improve mental health, focus and stress levels. Just be sure to avoid Warrior One Pose if you have had a hip replacement.
Cycling
Cycling is a great exercise for healthy hearts and lungs. It is also lower impact than running. Cycling also boosts leg strength and endurance. Once you can complete some good cycling workouts, walking up or down the stairs won’t be much of a challenge!
Body Weight Strength Training
Body weight strength training is an accessible, low impact form of weight training that you can start at home. Simple exercises like squats to a chair, push ups on a wall, step ups or planks can help you build strength at home.
Weight Training
Many seniors are afraid to start weight training, but this type of training can be appropriate for seniors. Weight training gives older people a very robust workout. Truthfully, here is no reason to avoid this type of training. Weight training can help you build and maintain muscle mass, increase your metabolism, build and maintain healthy bones, and reduce the risk of falls. Even exercises like weighted squats, dumbbell bench press and even diamond bar deadlifts can be safe. If you are wary of this type of training, talk with your doctor and find a qualified instructor to help show you the way. You can do it!
Power Training
Many seniors shy away from power and speed training because they fear it will cause injury. However, as long as you work up gradually to this type of activity, it can be safe! Your power output starts to decline at age 30 if you do not work on it. That is why is is important to do exercises that boost power output, like jumps, kettlebell swings, and even Olympic lifting exercises! Just remember to work at your own level and consult a qualified instructor if you need help. Power training can help you retain your independence even in old age!
Running
Running is an awesome activity for a healthy heart and a healthy body. Running also boosts metabolism, core endurance and bone health. Many seniors are afraid to get started with running because they fear that running will cause injuries or might be unsafe. Again, as long as you work up to this activity slowly, you can safely run! If you are worried that running might wear out your knees or back, you can rest easy. Recent research suggests running is actually good for your knees and joints!
Putting it all Together
Hopefully this article gave you some exercise ideas you can try as a senior. Remember, it is never too late to start a structured exercise routine! It just may give you back more than you put in! If you liked these exercise ideas, please leave a comment below!
