Fun Exercises to Get Seniors in Shape
/Article written by: Melissa Andrews
Living an active lifestyle becomes even more important as you grow older, but most people tend to become more sedentary with age. While there are many reasons for this - from health problems to the fear of getting injured, many seniors simply couldn’t find an exercise that’s right for them.
No matter what stage you are in life, the best exercise for you is the one that you enjoy the most. It’s hard to keep showing up when you don’t like what you’re doing.
5 Exercise Ideas for Older Adults
These fun exercise routines for seniors will motivate you to get in shape.
Walking
When it comes to physical activities for the elderly, walking is an obvious choice. It’s easily one of the best low-impact exercises out there, and it’s light on the joints, so seniors can keep doing it until very late in life.
Maintaining a walking routine will benefit both the mind and body. Taking outdoor strolls is not only a great way to get you moving; it also helps boost your mood and clear your head.
If you’re just about to start a walking routine, take short distance walks first and then gradually increase your time until you’re comfortable enough to do 30 to 60-minute stretches.
2. Dancing
For seniors who are still very much capable of movement, taking up dancing is an excellent way to boost overall physical health. Aside from being good for the heart, dancing also improves strength, mobility, and balance. And since it moves almost every part of the body, it will also help prevent muscle pain and stiffness in older adults.
The potential benefits of routine dancing is not limited to physical aspects, though. Being in a social setting prevents depression in seniors and has tremendous positive effects on their mental emotional wellness.
3. Tai-chi and Yoga
Both tai-chi and yoga tick all the right boxes in the categories of a good exercise. They combine endurance with strength training, flexibility, and balance.
Yoga is a low-impact and gentle, yet holistic approach to fitness. While yoga poses seem like they are focused on flexibility at first look, every posture is weight-bearing. Yoga helps build bone and muscle strength, improves core stability, and enhances total body mobility – all of which are very important as you age.
Like Yoga, Tai-chi is a low-impact exercise, but one that flows slowly from pose to pose. Practicing Tai-chi is said to be effective at increasing muscle strength while improving the flexibility of the arteries. The flowing movements tone and stretch the muscles, while the different poses improve balance. According to studies, practicing Tai-chi is beneficial for people with Parkinson’s disease and arthritis.
The great thing about these exercises is that they’re also meditative. The focus on breathing helps improve concentration, reduce stress, and calm the nervous system. And though some of the poses look complicated, they can be modified to work for beginners.
4. Cycling
If you love being outdoors, then cycling is definitely an activity you will enjoy. Cycling is a great cardiovascular workout that can also improve balance, strengthen the leg muscles, and enhance cognitive performance in seniors. And because it’s low-impact, it’s an ideal choice for seniors who can’t engage in running or other high-impact activities due bone or joint issues. The best part is – you can do it almost anywhere!
Riding a bike in parks or around town shouldn’t be a problem if you live in the suburbs or rural areas. If there are cycling trails near your home, consider scheduling weekend bike rides with your family or friends. For seniors living in cities or busier neighborhoods, however, you may want to give indoor cycling a try.
5. Chair Exercises
It may seem odd to see the word chair paired with exercise, but you’ll be amazed at how working out while sitting can be just as beneficial as the other exercises in this list.
Old age comes with plenty of physical limitations. That being said, a large part of the elderly population are experiencing mobility issues and or unable to remain standing for long. For this particular group of seniors, seated exercises provide a way for them to remain mobile and engaged.
Simple exercises like ankle and wrist rolls, calf raises, seated torso twists, arm exercises with stress balls, and many others can improve strength, flexibility, cardiovascular health, mobility, and balance in seniors. All these from the comfort of a sturdy chair.
How much exercise is recommended for seniors?
The health, physical condition, and cognitive abilities of seniors can vary greatly. Thus, the type, amount, and frequency of their exercise routine differ as well.
As a general rule, you should aim for the amount that makes you feel good physically and mentally. Any level of physical activity is good, so long as you don’t overexert or push yourself too hard. Remember to start slow and gradually increase the time or intensity of your exercise routine to avoid injuries.
To make these activities safer and more enjoyable, do them with your friends and family or join a class and use it as an opportunity to connect and bond with others. After all, exercising isn’t just about adding years to your life, but life to your years.
About the Author
Melissa Andrews is the Content Marketing Strategist for Paradise Living Centers, an assisted living center for seniors with locations in Paradise Valley and Phoenix, Arizona. In her spare time, she enjoys cooking and going on hiking trips with her siblings and cousins.