Exercise & Seniors

As we get older, it's not uncommon to feel less agile and energetic, but that doesn't mean you have to give up on your fitness routine.

The Centers for Disease Control and Prevention (CDC) recommends that seniors of all genders find ways to incorporate exercise into their daily lives, even if they have medical conditions like arthritis, heart disease, obesity or high blood pressure.

With the help of regular physical activity, you can stay at your best and maintain your health as you age.

The Benefits

Physical activity can have a positive impact on our physical, mental and emotional health. It can help give us more energy and greater self-confidence, enabling us to embrace our later years with a sense of purpose and vitality.

Here are some benefits to exercising in your golden years according to the CDC:

maintaining the ability to live independently and reducing the risk of falling and fracturing bones
maintaining a healthy heart, preventing colon cancer and diabetes, and reducing the risk of high blood pressure
helping those with chronic, disabling conditions improve their stamina and muscle strength
reducing symptoms of anxiety and depression, thereby improving mood and feelings of well-being
maintaining healthy bones, muscles, and joints
helping to control joint swelling and pain associated with arthritis

Exercises to Try

Achieving a healthy level of fitness as you age means regularly doing a variety of aerobic exercises, strength-training moves, and stretches.

Here are some excellent workout options that can help you improve your mobility, build strength and enhance balance and coordination.

Yoga

Yoga is a gentle way to strengthen your muscles and improve your flexibility and balance. It can also easily be done in the comfort of your home.

Aerobics

Adding a form of endurance exercise to your daily routine will help improve your cardiovascular health and protect against conditions like heart disease. This can include biking, swimming, or walking for just 30 minutes a day.

Pilates

Pilates is a gentle form of exercise that strengthens your core muscles and improves balance and stability. Since many of the exercises are performed in sitting or reclining positions, it is a smart option if it's been a while since you've last exercised.

Strength Training

Incorporating simple, low impact, bodyweight or low-weight exercises can reverse muscle loss and keep you fit by reducing body fat. For the most benefits, doing these workouts two or three times a week is plenty.

Outdoor Activities

Hiking, kayaking, skiing, you name it. There are a plethora of outdoor activities that can keep you active while having fun and enjoying nature.

Resistance Training

Studies show that resistance training-based interventions improve quality-of-life, muscle strength (in both the lower and upper body), depression and bodily pain (Khodadad Kashi et al., 2022).

Why not give it a try?

Get started now by checking out this video and trying these 5 exercises that seniors should do every day.

Hungry for more?

Click here for the National Institute on Aging's guide to how older adults can get started with exercise.

References

Older Adults | Surgeon General Report | CDC. (1999, November 17). Center for Disease Control and Prevention. Retrieved December 9, 2022, from https://www.cdc.gov/nccdphp/sgr/olderad.htm

The Life-Changing Benefits of Exercise After 60. (2021, August 30). National Council on Aging. Retrieved December 9, 2022, from https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60

Khodadad Kashi, S., Mirzazadeh, Z. S., & Saatchian, V. (2022). A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More. Biological Research for Nursing, 109980042211209. https://doi.org/10.1177/10998004221120945